23 Warm Up’s

1. Arsenal Warm Up
2. Ajax Warm Up Circuit
3. Holland Dribble Warm Up
4. Holland Double Up Warm Up
5. Scotland Warm Up
6. The Brazilian Warm Up
7. Celtic Warm Up
8. Brazil Line Warm Up
9. Tight Box Warm Up
10. Soccer Tennis Warm Up
11. Circle Warm Up
12. Newcastle Warm Up
13. Barcelona Warm Up
14. Liverpool Warm Up
15. Ireland Warm Up
16. Germany Warm Up
17. Canada Warm Up
18. FIFA Warm Up
19. West Ham Warm Up
20. The Greece Warm Up
21. Chelsea Warm Up
22. AC Milan Warm Up
23. USA Warm Up
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1. Arsenal Warm Up
Dynamic Stretch Routine.
The Pre-Game warm up begins with a dynamic stretch routine. All of the exercises are done whilst moving across
the grid and back again, the coach or the captain sets the tempo, and rhythm at all times. After this phase is done, t
he players work individually for 2 minutes on static stretching, addressing their own personal needs.

Dynamic Stretch Sequence takes 15 Minutes. Field Preparation

1. Warm Up Jog 2 even groups
2. Heel Touches Area 20 yards x 20 yards
3. Knee Touches Cones
4. Knee and Heel Touches
5. Arms back, front and clap
6. Thighs, Chest, Head
7. Side Step Forward
8. High Kicks
9. Trunk Twists
10. Carioca
11. Side Jacks
12. Inside Feet
13. Side Swings
14. Thigh, Thigh, Heel, Heel
15. Back Steps
16. Sky Stretch
Ball Work and Quick Reaction Sequence.
The entire group now works in a much tighter area. All of the exercises are done whilst moving across the grid and back
again, the coach or the captain sets the tempo, and rhythm at all times. The tempo begins slowly but is rapidly accelerated to
match pace as soon as possible. Players should be talking and encouraging each other to prepare their minds for the game
as well and their bodies.

Field Preparation

2 even groups
Area 10 yards x 10 yards
Cones
Balls

Ball Work and Quick Reaction Sequence takes 5 -10 Minutes.

1. Pass and Follow

2. Pass "One Touch" Follow
3. Pass "Two Touch" Follow
4. "Give and Go "1 Touch"
5. Double "Give and Go"
6. Dribble and Take Over
7. Dribble with Pace
8. 2 Yard Rapid Passing

The pace starts slowly but must be increased to a "flat out" effort as quickly as possible.
Look for leadership in your group warm ups. See what players are motivating others during the warm up.
2. Ajax Warm Up Circuit

Exercise Objectives:
This is a good circuit to add variation to your Dailey practice warm up. The Circuit involves, jogging, backwards running,
sprinting and dynamic stretching. The entire circuit should take no longer than 15 minutes.

Field Preparation
Entire team Area 30 yards x 20 Yards Cones

Coaching Pointers:
Players are divided into two equal groups to start. Each group faces the line of small cones.
On the coaches command the players perform a variety of exercises through the line of cones, then jog backwards to the
opposite line. The sequence is as follows;

Players start with High Steps in between each cone, jogs backwards to opposite cones.
Players start with Double Steps in between each cone, jogs backwards to opposite cones.
Players start with Zig Zags in between each cone, jogs backwards to opposite cones.
Players start with In and Outs in between each cone, jogs backwards to opposite cones.
Players start with Knee Pops in between each cone, jogs backwards to opposite cones.
Players form a tight circle in the inner square. Like Fish in a pond. On the coaches command players sprint around an
outside small cone and back to the big square. Last player does 5 push ups.
3. Holland Dribble Warm Up

Exercise Objectives:
This is a great alternative to warm up your players using a ball. A variety of dribbling maneuvers, feints and change of
direction is involved in this warm up. Jogging and dynamic stretching can easily be incorporated with a little imagination.

Field Preparation
Entire team
Area 30 yards x 50 Yards
Cones
Supply of Balls ( a ball is placed at every cone.)

Coaching Pointers:
Players are divided into pairs. Pairs in turn, perform the following exercises; ( it is vital to leave the ball "dead" at the cone for
the next pair).
2 players run to first cones, collect a ball each, dribble ball to opposite cone, repeat at the next cone as they work their
way down the series of cones. Players sprint back outside of cones.
2 players run to first cones, collect a ball each, dribble directly to your partner, perform a scissors move, repeat at the
next cone as they work their way down the series of cones. Players sprint back outside of cones.
2 players run to first cones, collect a ball each, dribble directly to your partner, perform a "spin out" move or
"Maradona spin" move, repeat at the next cone as they work their way down the series of cones. Players sprint back
outside of cones.
2 players run to first cones, collect a ball each, perform a half turn, repeat at the next cone as they work their way down
the series of cones. Players sprint back outside of cones.
2 players run to first cones, collect a ball each, dribble ball around cone in a tight circle, repeat at the next cone as they
work their way down the series of cones. Players sprint back outside of cones.
4. Holland Double Up Warm Up

Exercise Objectives:
This is a great alternative to warm up your players using a ball. A variety of passing techniques are involved in this warm up.
Jogging and dynamic stretching can easily be incorporated with a little imagination.

Field Preparation
Entire team
Area 30 yards x 50 Yards
Cones
Supply of Balls ( a ball is placed at every cone.)

Coaching Pointers:
Players are divided into pairs. Pairs in turn, perform the following exercises; ( it is vital to leave the ball "dead" at the cone for
the next pair).

2 players run to first cones, collect a ball each, Play 3 "One Touch Passes, repeat at the next cone as they work their
way down the series of cones. Players sprint back outside of cones.

2 players run to first cones, collect a ball each, Play 3 "Two Touch Passes, repeat at the next cone as they work their
way down the series of cones. Players sprint back outside of cones.

2 players run to first cones, collect a ball each, move in close, Play 4 five yard quick passes, repeat at the next cone as
they work their way down the series of cones. Players sprint back outside of cones. Add your own variations in this exercise
such as, volleys, chest volleys, headers etc.
5. Scotland Warm Up

Objective of the Practice:

This practice is designed as a simple passing drill which can be used in any warm up session or a pre-curser to a passing
session.

Field Preparation:
Use entire team. Cones are set up 10 yards apart. ( see diagram above).
Use 1 ball, every other player.

Coaching Points:
Players pass the ball "clockwise" from cone to cone. After they pass the ball to the next player they must quickly run to the
next cone. Effectively working their way around all the cones. Limit to "2 touches". On the coach's command, players reverse
direction without interrupting the tempo of the drill.

Emphasize fast paced passes!

Use inside and outside of the foot.
Work for 10 minutes.

Progression – Play "1 touch"

Other variation is have players dribble the ball to the cone.
6. The Brazilian Warm Up

Exercise Objectives:
This warm- up is commonly used as a pre-match preparation, working in pairs across the width of the field.

Field Preparation
Entire Group
Half Field

Coaching Pointers:
Entire group works in pairs across the width of the field. The coach (or in some cases the captain of the team) is at the front of
the group and sets the rhythm and tempo of the exercise. The coach starts off at a slow jog pace, and then undertakes the
following sequence.

 Start with slow jog around the perimeter of half the field.
 1. Warm Up Jog
 2. Heel Touches
 3. Knee Touches
 4. Knee and Heel Touches
 5. Chest arms back, front and clap
 6. Thighs, Chest, Head
 7. Side step forward
  8. High Kicks
 9. Trunk Twists
 10. Carioca
 11. Side Jacks
 12. Inside Feet
 13. Side Swings
 14. Thigh, Thigh, Heel, Heel
 15. Back Steps
 16. Sky Stretch

Variations

 Player react to the following commands.

 Coach shouts “Up” players touch the ground with both hands.
 Coach shouts “Down” players jump up to head an imaginary ball.
 Front men sprint to back.
 Back men sprint to front.
 Sprint backwards, side-step, backwards half way and turn.
 Jump and Challenge “shoulder to shoulder”.
 Turn quickly 180 degrees.
 Inside man jumps on outside mans back and visa a versa.
 Coach calls out a number and team must split into groups of that number. Players must huddle as a group. Any
players not in group do a simple exercise.
7. Celtic Warm Up

Exercise Objectives:
This is a warm up exercise that combines stretching and ball work at the same time.

Field Preparation
Entire Group
Inside Penalty Area
Supply of Balls

Coaching Pointers:
Divide team into 2 groups. One group stretches for 60 seconds while the other group maneuvers around the penalty with the
ball. Swap roles every 60 seconds.
Stretches: Ball Maneuvers:
Calf’s. Dribble into space.
Quadriceps. Push ball through stretching players legs.
Groin. Flick ball over stretching player.
Back Variety of turns.
Volley in the air and control.
Try to tag another player who has a ball.
8. Brazil Line Warm Up

Exercise Objectives:
This warm up activity helps the player prepare for the session. It is a combination of dynamic movements and light ball work.

Field Preparation
Entire group divided into pairs
Area 20 yards x 20 Yards
Cones or Flag poles
Supply of Balls

Coaching Pointers:
Warm Up Sequence:

Pass the ball back and forth using “one touch”

Run on the spot while volleying the ball back. Good arm movement. Rhythmic!
Run on the spot while controlling ball with thigh and volley back using opposite foot.
Run on the spot while controlling ball with thigh and volley back using same foot.
Run on the spot while jumping to control ball with chest and volley back.
Run forward, touch ball with hand, run backwards and head the ball (feet off the ground).
Head the ball (feet off the ground) greater distance. Jump on the spot.
Pass the ball back and forth, come forward to meet the bal, pass and jog backwards.
9. Tight Box Warm Up
This warm up will cover dynamic stretching, Jogging, Sprinting, Dribbling maneuvers and short range passing.

Warm Up Olympics
Divide team into 4 small groups.

Designate a player in each group to be the

leader. This player has to lead his players
through a series of static and dynamic
stretches.

Make it a fun competition! Award Gold, Silver

and Bronze.

Each group will be judge on the quality and

originality of their warm up routine.

Conclude this portion of the warm up with

several shorts sprints in various directions, eg;
forward, side to side, backwards etc.

Change of Direction & “Spin Outs”

Work from opposite sides. Go from one side to

the opposite. First a few runs without the ball to
loosen up.

1. Run to right flag, Run to left flag, then to

opposite line.

2. Run to Left flag, Run to right flag, then to

opposite line.

3. Dribble ball to right flag, do a “half turn” pass

back to your own line. Can add a sprint to left
flag.

4. Dribble ball to right flag, do a “spin out” pass

to opposite line.
Tight Box Warm Up cont
Step Over’s & Scissor Moves

Work from opposite sides. Dribble directly to

opposite player.

1. Dribble directly to your partner, perform

a “scissors” move.

2 Dribble directly to your partner, perform a

"Maradona spin" move.

3. Dribble directly to your partner, perform

a “Half Turn” move & back to your line.

4. Dribble directly to your partner, perform

a “Step & Hop” move & back to your line.

5. Dribble directly to your partner, perform

a “Chop” move & back to your line.

The Chelsea “Y” Drill

Y Drill is performed in opposite directions on

each side.

1. Passes to 2 and follows pass.

2. Controls and turns RIGHT, passes to 3,

and follows pass.

3. Passes to 1 and follows pass.

1. Passes to 2 and follows pass.

2. Controls and turns LEFT, passes to 3,

and follows pass.

3. Passes to 1 and drill is repeated.

10. Soccer Tennis Tournament
Warm Up Sequence
Divide team into 4 small groups.

Designate a player in each group to be the

leader. This player has to lead his players
through a series of static and dynamic
stretches.

Make it a fun competition! Award Gold, Silver

and Bronze.

Each group will be judge on the quality and

originality of their warm up routine.

Conclude this portion of the warm up with

several shorts sprints in various directions, eg;
forward, side to side, backwards etc.

As a pre-cursor to our small sided soccer

tennis tournament we can incorporate a warm
up related to the necessary skills. Groups
alternating serving the ball.

 Serve for player to “Head Back” one

touch
 Serve for player to “Head Back” two
touch
 Serve for player to “Volley Back” one
touch
 Serve for player to “Volley Back” two
touch
 Serve for player to “Control chest”
volley back
Soccer Tennis Tournament cont

Exercise Objectives:
This is a fun exercise designed to improve the player’s aerial ball control and communicational skills.

Field Preparation
Divide team into two groups
Area 10 x 20 yards
Supply of Balls
Volley Ball or Tennis Net

Coaching Pointers:
Split the group into two teams one on each side of the net. Team must have serve to win a point.
Players can use their head, chest, thighs and feet to control the ball. The ball is only allowed to bounce 'once" in the area.
Can use unlimited touches. First team to 11 points wins. Always rotate servers.
11. Circle Warm Up

Field Preparation
Entire team Using Center Circle

Coach stands in the middle of the Center Circle with players around the perimeter.
Coach instructs player to perform a variety of dynamic stretches.
Players perform these stretches moving towards the coach, and then back out to the edge of the circle, all on the coach’s
command.

Dynamic Stretch Sequence takes 15 Minutes.

1. Warm Up Jog
2. Heel Touches
3. Knee Touches
4. Knee and Heel Touches
5. Arms back, front and clap
6. Thighs, Chest, Head
7. Side Step Forward
8. High Kicks
9. Trunk Twists
10. Carioca
11. Side Jacks
12. Inside Feet
13. Side Swings
14. Thigh, Thigh, Heel, Heel
15. Back Steps
16. Sky Stretch
Circle Warm Up cont
After the dynamic section of
the warm up, the coach can
introduce a few fun exercises
to the players.

Players must continually be

“on the move” jogging around
the entire center circle.

1. On the coach’s command; jump off the ground and give a team mate “the high five”.
2. On coach’s command; jump “shoulder to shoulder” with a team mate.
3. On coach’s command; “sprint making a tight circle” around a team mate.
4. On coach’s command; get both feet “on a white line”
5. On coach’s command; last one to “kneel down”. Specify leg.
6. On coach’s command; last one to tag #6 etc. Pick a number.
7. On coach’s command; make group of 6 etc. Specify number.
8. On coach’s command; players fake and sprint 5 yards (like fish in a pond)

Use your imagination as a coach. Add your own fun exercises to the warm up.

5v2, 6v2, 6v3

To complete the Circle Warm Up we will
play 5v2, 6v2, 6v3 in a very tight space
in the center circle.

 5 yellow player’s one side of

the center circle.
 5 red player’s one side of the
center circle.
 On the coach’s command, 2
players from the yellow team
run into the red half of the circle
and try to win the ball. If they
win the ball, they yellow team
get possession and the red
team sends in 2 defenders in
the yellow half of the circle.
 10 passes and team get a goal.
First to 5 goals wins etc.
 Teams must vary the 2
pressurizing players on each
attack to keep the tempo high.
12 Newcastle Warm Up
Static and Dynamic Stretches
Team is divided into groups of 4 and
position in a small square.

1. Warm Up Jog
2. Heel Touches
3. Knee Touches
4. Knee and Heel Touches
5. Arms back, front and clap
6. Thighs, Chest, Head
7. Side Step Forward
8. High Kicks
9. Trunk Twists
10. Carioca
11. Side Jacks
12. Inside Feet
13. Side Swings
14. Thigh, Thigh, Heel, Heel
15. Back Steps
16. Sky Stretch

In Pairs

Push Me Over Push Up Wars Slap Knees Competition

Each pair faces each other with hands Divided your group of players into pairs. In pair’s players try to slap their partner
in front and legs closed. Players stand Each pair faces each other in the push knee. They receive a point for each time
approximately 1 foot apart. The object up position. The object of the game is they can slap the knee.
of the game is to try and make your for each player to try to knock their
partner move their feet by unbalancing partner to the ground by pulling Players must keep low and be
them. Contact can only be made by their arms. A point is award for each constantly moving. Avoid banging
pushing the partner’s hands. Points are successful attempt. heads.
awarded each time a player moves their
partners. If a player touches another First player to 5 points wins. Rotate Rotate players to challenge new
player’s chest, their partner receives a players to challenge new opponents. opponents.
point. A player can quickly move their Players should keep their legs closed
hands away and make a player touch and ankles touching.
their chest. First player to 5 points wins.
Rotate players to challenge new
opponents. Players should keep their
legs closed and ankles touching.
Newcastle Warm Up cont
Fun with the Ball
The team continues to work in groups of
4 and position in a small square.
Each player has a ball. The players must
instantly react to a series of commands
from the coach. The commands are;

Stop – stop the ball using sole of the foot.

Turn – change direction 180 degrees.
Step Over – step over move over the ball.
Fake – fake to pass or cross the ball.
Explode – change speed into open area.

Kill ball dead and sprint to an open ball.

Exchange a pass with a team mate.

Players must avoid colliding with other

teams within the grid.

Individually

One Bounce Through Legs Roll Ball around Feet Figure Eights
Each player has a ball. With legs open wide, Each player has a ball. The player sits on the The players rolls the ball in
the player drops the ball from behind and ground and rolls the ball around the legs and between and around both
towards their legs. The ball has to bounce back. The players fingertips must always be legs making a "figure
once through the legs for the player to bend in contact with the ball. Reverse directions 8". Reverse the direction
over and catch. Work for 60 seconds. after each rotation. This exercise will help after each rotation. Work for
stretch the hamstrings. Work for 60 seconds. 60 seconds.

Juggle Spin
Have the player juggle the ball, on the
coach’s command the player kicks the ball
above head height, spins 360 degrees and
must control the ball again. The ball
is allowed to bounce more twice.
Newcastle Warm Up cont
Juggle Cartwheel
Have the player juggle the ball, on the
coach’s command the player kicks the ball
above head height, performs a chart
wheel and must control the ball again.
The ball is allowed to bounce more twice.

In Pairs with Ball

Truck Twists Up and Under Head Catch

Both players work together "in synch" Both players stand "back to back". One player serves a straight throw to
as they time their trunk twists. One Players work together "in synch" as their partner. As the player serves the
player has the ball and turns the upper they time the exercise. One player has ball he shouts one of two commands
half of the body (trunk) around to meet the ball and raises the ball above their "HEAD" or "CATCH".
their partner. Their partner must turn head for their partner to take. Their
from the opposite side to receive the partner brings the ball down and hands If the server shouts, "HEAD" - the player
ball. After receiving the ball, the partner the ball back through both the players must do the opposite and catch the ball.
turns to the opposite side to return the open legs. This is continued for 60 If the server shouts, "CATCH" - the
ball. This is continued for 60 seconds. seconds. The coach can adjust the player must do the opposite and head
The coach can adjust the speed going speed going from slow to quick, quick to the ball. If they catch the ball they must
from slow to quick, quick to slow. slow. Also the coach can shout then serve it back to their partner for
"change" for the players to change the them to either head or catch.
Make a game. How many can you do in exercise in the opposite direction
30 seconds? A competition can also be played. First
Make a game. How many can you do in player to 5 goals wins. Swap partners for
30 seconds? a new competition.
13. Barcelona Warm Up

Mannequin Agility Ladder & Mini Hurdle Agility Technical Skills Repetition

1. Sideways shuffle 1. Ladder - Side Shuffle 1. 3 “two touch” passes.

2. Circle around move to next one 2. Mini Hurdle Hops 2. 3 “one touch” passes
3. Head and Shoulder fakes 3. Ladder – In and Out 3. Serve to partner to Volley 3 x
4. Slalom Running 4. Mini Hurdle – Forward Runs 4. Serve to partner to Head 3 x
Barcelona Warm Up cont
Ladder and Mini Hurdle

Forward Ladder Lateral Ladder Mini Hurdle Hops

Forward Run – run through the ladder Side Shuffle - Begin by standing Sprint to the hurdle and perform a
putting both feet in the rung. sideways to the ladder. Leading forward hop over it. Both feel are close
with your right foot place both feet in together. As soon as contact is made
In-in-Out – start on the left side of the the box. Repeat this procedure with the ground, jump forward over the
ladder. Lateral step with the right foot throughout the ladder. mini hurdle.
and place it in the first square, then the
left foot follows the right foot inside the Carioca- Begin standing sideways to
first square of the ladder. Lateral step the ladder. Cross-step with the right foot
with the right foot to the right side of the into the first square in front of the left
ladder, then advance the left foot to the leg. Cross the left foot into the second
next square in the ladder. Bring the right square. The left foot should cross
foot to the square the left foot is in. behind the right leg. Cross-step with the
Lateral step to the left side of the ladder right foot into the third square. The right
and advance the right foot to the next foot should cross behind the left foot.
square on the ladder. The left foot crosses over in front of the
right foot into the next square. Repeat
this sequence through the ladder.

Technical Skills Repetition

1. Play 3 “two touch” passes. 1. Serve to partner to Volley back. 1. Dribble ball to opposite cone.
2. Play 3 “one touch” passes 2. Serve to partner to Head back. 2. Dribble directly to your partner,
st
3. Play 1 touch around cone, 3. Control with Chest and Volley back perform a scissors move.
nd
2 touch pass back. 4. Control with Chest and Head back. 3. Perform a "spin out"
4. Move in close, Play 4 five yard quick 4. Perform a "Maradona spin"
passes. 5. Perform a half turn.
14. Liverpool Warm Up
Static and Dynamic Stretch
Players jog around area 20 yards x 20 yards. Perform static
then dynamic stretches.
Static
1. Warm Up Jog, very light.
2. Hamstrings, Groin
3. Calves, Quads.
4. Back and Shoulders
Dynamic
5. Knee and Heel Touches
6. Arms back, front and clap
7. Thighs, Chest, Head
8. Side Step Forward
9. Russian Kicks
10. Trunk Twists
11. Carioca
12. Side Jacks
15. Back Peddling

Looking for Space

Divide the team into four equal groups. Identify each groups
using colored bibs. Each team is position at one side of the
square as in the diagram above. One the coach’s command
the players all sprint across the square and back again 5
times. The first team to get all their players back wins.
Players must go “flat out” and be visually alert so the don not
crash into other players.

Focus on:
Visually scan to find space to run into.
Change of pace and direction.

Movement with the Ball

Players jog around area. Each team has one ball.
Teams move constantly around the area throwing the ball to
their team mates. On the coach’s command the players must
throw the ball in this sequence;

Throw Ball
Yellow throws to red, red throws to yellow.
Yellow, Yellow, Red.
Red, Red, Yellow.
Pass Ball with Feet to any color
Restricted to "Two Touch" only.
Restricted to "One Touch" only.
Passing player must shout out a number "One or Two".
Receiving player has that amount of touches.
Passing player must shout out a number "One or Two".
Receiving player do the opposite.
Liverpool Warm Up cont
Heading Reaction Game
The coach serves a straight throw to the players in random
order. As the coach serves the ball he shouts one of two
commands "HEAD" or "CATCH".

If the coach shouts, "HEAD" - the player must do the

opposite and catch the ball. If the coach shouts, "CATCH" -
the player must do the opposite and head the ball.

The player receives a goal for every successfully performed

header or catch. If the player heads the ball it must be
headed back to the coaches hands, if they catch the ball he
must then throw it back to the coach.
A competition can also be played. When the player makes a
mistake they are eliminated and sit on the ground. The last
player standing wins.

Crash the Goal

Place 2 goals approximately 15 yards apart.
Two teams are inside the square. Identify each team using
colored bibs. The object is to score a goal with a header or
volley. The drill starts with one player serving the ball to his
team from the side cone.
The ball must be thrown in with pace. His team must crash
the goal and try to score with a header or volley. After the
attack the ball is turned over the opposite team to serve.
Team can serve from any side. This is a fun activity using a
lot of players. If Goalkeeper catches to ball he can throw is
at the opposite goal to try and score.

Focus On:
Attack the ball aggressively.
Quality heading and volleying technique.
Challenging for the ball.

Throw, Head, Catch

Divide the team into two groups. Identify groups by using
colored bibs. The object of the game is for a team to score
with a “header”. The team in possession can only advance
up the field in using this sequence “Throw, Head and then
Catch”.
Players cannot run with the ball. Opposing team can only
intercept a throw with a header and a header with a catch.

Progression:
Head ball from hands and catch.
Volley ball from hands and catch.
Must score with a volley.
Diving headers worth 3 goals.
Double headers worth 5 goals.
15. Ireland Warm Up

Exercise Objectives:
The Warm up involves, jogging, backwards running, sprinting and dynamic stretching. The entire warm up should take no
longer than 15 minutes.

Field Preparation
Entire team Side to side half field.

Coaching Pointers:
Players face the coach and are in a straight flat line across the field. On the coaches command the players perform
a variety of exercises. The sequence is as follows;

Start with slow jog across the field. Variations

 1. Warm Up Jog Player reacts to the following commands.
 2. Heel Touches  Coach shouts “Up” players touch the ground with
 3. Knee Touches both hands.
 4. Knee and Heel Touches  Coach shouts “Down” players jump up to head an
 5. Chest arms back, front and clap imaginary ball.
 6. Thighs, Chest, Head  Coach points right, players sprint left 1 yard.
 7. Side step forward  Coach points left, players sprint right 1 yard.
 8. High Kicks
 9. Trunk Twists This warm can also be performed using a ball each.
 10. Carioca Add a variety of foot skills to the exercise for fun.
 11. Side Jacks
 12. Inside Feet
 13. Side Swings
 14. Thigh, Thigh, Heel, Heel
 15. Back Steps
 16. Sky Stretch
Ireland Warm Up cont
Odds and Evens
Divide the group into pairs. Each pair positioned face to
face on the starting line. Using ones mark a line 5 yards
each side. The coach designates a name for each side;
e.g. Right - Left, Odd - Even, Red - Green, King - Queen,
Apples Pears.

When the coach calls one of the names, the players race
their partner to the side, in line with the cone and back
to the starting position. First player back wins. Coach can
vary the practice by having players run the opposite side
he calls. Also perform with a ball.

Make a competition between partners, award a point for

each time the player wins the race. First player to 10 wins.

Make them Work

Divide players into two groups. Each group in their own
area, 10 yards x 10 yards. First group juggles the ball in
the air "one touch", using the head, chest, thighs and feet.
They may not pass the ball to the player they received the
ball from. Second group must perform a designated
exercise until the first group drops the ball. Reverse roles
after ball is dropped.

Players exercising can perform:

 Sit-ups.
 Push-ups.
 Star jumps.
 Sprints.

Sprint and Sit

Group sits on ground, spread out in an area approximately
30 yards x 30 yards. Two players start off the practice.
One player the "runner, the second the "chaser". The
"runner" avoids being tagged by the "chaser" by moving in
and around the sitting players. If the runner is tagged he
becomes the chaser.

The runner can be relieved by sitting next to a resting

player, thus making the player he sits next to the new
"runner".
16. Germany Warm Up

This is a dynamic warm up exercise combines agility and ball work at the same time.

Field Preparation
Entire Group
Area 20 x 20 yards
Supply of Balls, Cones, mini hurdles, ladders and flag poles or mannequins.

Warm Up Sequence:
Players work their way around the warm circuit and perform the following exercises;

1. Two Ladders
2. Cones with balls
3. Mini Hurdles
4. Mannequins
5 Two Ladders
Germany Warm Up cont
1. 2 Ladders
First Ladder
Forward Run – run through the ladder putting both feet in the rung.

Second Ladder
In-in-Out – start on the left side of the ladder. Lateral step with the right foot and
place it in the first square, then the left foot follows the right foot inside the first
square of the ladder. Lateral step with the right foot to the right side of the ladder,
then advance the left foot to the next square in the ladder. Bring the right foot to
the square the left foot is in. Lateral step to the left side of the ladder and advance
the right foot to the next square on the ladder.

2. Cones with Balls 3. Mini Hurdles

Cone Slalom Mini Hurdle Hops

The player dribble the ball around the cone, making the Sprint to the hurdle and perform a forward hop over it. Both
smallest circle possible, and then move onto the next cone. feel are close together. As soon as contact is made with the
Use the right foot on two cones and the left foot on two ground, jump forward over the mini hurdle.
cones.
4. Mannequins 5. Two Ladders

1. Players Sideways shuffle while running forward Side Shuffle - Begin by standing sideways to the ladder.
Leading with your right foot place both feet in
Variations: the box. Repeat this procedure throughout the ladder.
2. Circle around move to next one
3. Head and Shoulder fakes Carioca- Begin standing sideways to the ladder. Cross-step
4. Slalom Running – Full Sprints with the right foot into the first square in front of the left leg.
Cross the left foot into the second square. The left foot should
cross behind the right leg. Cross-step with the right foot into
the third square. The right foot should cross behind the left
foot. The left foot crosses over in front of the right foot into the
next square. Repeat this sequence through the ladder.
17. Canada Warm Up
Static and Dynamic Stretch
Players jog around area 20 yards x 20 yards. Perform static
then dynamic stretches.
Static
1. Warm Up Jog, very light.
2. Hamstrings, Groin
3. Calves, Quads.
4. Back and Shoulders
Dynamic
5. Knee and Heel Touches
6. Arms back, front and clap
7. Thighs, Chest, Head
8. Side Step Forward
9. Russian Kicks
10. Trunk Twists
11. Carioca
12. Side Jacks
15. Back Peddling

Million Touches
This is a great warm up exercise that allows a lot of contact
and ball work while using a variety of techniques.

Divide group into 2 teams. One team has a ball and jogs
around the grid with the ball in their hands. The working
players must move quickly around the grid receiving the ball
from the servers. Severs throw ball for the player to control
using the head, chest, thighs and feet. Alternate roles very 60
seconds.

Make a competition by seeing who can get the most touches

in 60 seconds. Players may not receive the ball consecutively
from the same player. Only award a point if the player
controls the ball and plays it back without the ball hitting the
ground.

Do This, Do That!
The coach should stand in a position so the entire group can
see him clearly. The Rule: If the coach says "Do this" the
group does not react. If the coach says "Do that" then the
players must instantly mimic the coaches movement.
The coach should be creative and perform a variety of
different moves such as;

 Both arms out to the side.

 Both arms out to the front
 Kneel on one leg, both legs
 Sit down
 Stand up, Move a finger, elbow, etc.

Any player who moves when they shouldn't can either; Sprint
around a cone, Do an exercise, or sit out.
18. FIFA Warm Up
FIFA XI Warm Up (Running Portion)
The FIFA “11+” is a complete warm-up
program to reduce injuries.
The program was developed by an
international group of experts, and its
effectiveness has been proven in a
scientific study. Teams that performed the
warm up at least twice a week had 30-
50% fewer injured players.

1. Running Straight ahead

2. Stretching Hip in and Out.
3. Circle Running
4. Jumping Shoulder to Shoulder
5. Running Forwards and Backwards
6. Bounding

RUNNING RUNNING
STRAIGHT AHEAD HIP OUT & HIP IN
Jog together all the way Walk or jog, stop at each
to the last pair of cones. cone to lift your knee and
On the way back, you can rotate your hip. Alternate
increase your speed between left and right
progressively as you legs at successive cones.
warm up. 2 sets 2 sets

RUNNING RUNNING
CIRCLING PARTNER SHOULDER CONTACT
Run to the first set of Run forwards to cones.
cones. Shuffle sideways Shuffle sideways, jump
to meet in the middle. towards each other to
Shuffle an entire circle make shoulder-to-
around one other and shoulder contact.
then return back to the 2 sets
cones. 2 sets

RUNNING RUNNING
QUICK FORWARDS & BOUNDING
BACKWARDS Run with high bounding
Run two cones forwards steps with a high knee lift,
and one cone backwards. landing gently on the ball of
2 sets your foot. 2 sets
19. West Ham Warm Up
Static and Dynamic Stretch Sequence
In the Center Circle, each player has to take a turn of giving
the group a stretch. Stretches cannot be repeated by a
player.
Static
1. Start with light jog inside the circle.
2. Hamstrings, Groin
3. Calves, Quads, Back and Shoulders
Dynamic
5. Knee and Heel Touches
6. Arms back, front and clap
7. Thighs, Chest, Head
8. Side Step Forward
9. Russian Kicks
10. Trunk Twists
11. Carioca
12. Side Jacks
15. Back Peddling

Around the World Ball Skills

Players have a ball each and are spaced equally around the
perimeter of the center circle.
On the coach’s command the players perform the following
skills;

1. Dribble around circle, on “whistle” turn 108 degrees.

Turning using inside and outside of the foot.
2. On “whistle” perform a “step over” move.
3. On “whistle” perform a “scissors” move.
4. On “whistle” perform a “Maradona Spin” move.
5. On “whistle” kill ball dead, keep running to next ball.
6. Jog with ball in hands. On “whistle” throw ball up and
head backwards for man behind you to catch.
7. Jog with ball in hands. On “whistle” throw ball up and
head backwards for man behind head to man behind
him to catch (double header).

Circle Sprints Outside

The entire group make a large circle. There should be at least
5 yards between each player. Use two balls.

The drills starts with the balls at opposite side of the circle.
The ball is past to the next player on the right using "one
touch" only. After a player passes the ball they must turn and
sprint 10 yards outside the circle and back to their original
position. Continue for several minutes. Have players perform
same drill but pass to the next player on the left.
West Ham Warm Up cont
Circle Sprints Inside
The entire group make a large circle. There should be at least
5 yards between each player. Use two balls.

The drills starts with the balls at opposite side of the circle.
The ball is past to the next player on the right using "one
touch" only. After a player passes the ball they must turn and
sprint 10 yards inside the circle and back to their original
position. Continue for several minutes. Have players perform
same drill but pass to the next player on the left.

LEVEL 2 LEVEL 3
20. The Greece Warm Up
Dynamic Stretch Sequence
1. Warm Up Jog
2. Heel Touches
3. Knee Touches
4. Knee and Heel Touches
5. Arms back, front and clap
6. Thighs, Chest, Head
7. Side Step Forward
8. High Kicks
9. Trunk Twists
10. Carioca
11. Side Jacks
12. Inside Feet
13. Side Swings
14. Thigh, Thigh, Heel, Heel
15. Back Steps
16. Sky Stretch

Ball Exchange Ball Exchange One Bounce

Divide the entire group into pairs. One ball for each player. Divide the entire group into pairs. One ball for each player.
Players work in an area approximately 10 yards x 10 yards. Players work in an area approximately 10 yards x 10 yards.

The players exchange balls while moving around the grid. The players exchange balls while moving around the grid.
They are constantly moving to a new position and the ball The ball is only allowed to "bounce once" for they catch it.
never touches the ground. Focus should be on "quick feet" They are constantly moving to a new position. Players should
and being light on their toes. vary serve in all direction to make the exercise for
challenging. Focus should be on "quick feet" and being light
on their toes.
The Greece Warm Up cont
Ball Exchange Juggle One Bounce Head - Chest - Return

Players juggle the ball and in a synchronize fashion exchange One player throws an underhanded serve to their partners
balls while moving around the grid. Players should take 3 to 4 chest. The receiving player must redirect the ball up into the
touches before releasing the ball. The ball is played up into air and head the ball back to their partner. Player should try
the air and is allowed to "bounce once" and maintain eye contact and communicate with each other.
before the partner controls the ball. Players should vary serve
in all direction to make the exercise for challenging. Focus Switch roles every 10 attempts.
should be on "quick feet" and being light on their toes. Player
should try and maintain eye contact and communicate with
each other.

Chest and Volley Drill

One player throws an underhanded serve to their partners
chest. The receiving player must redirect the ball off their
chest and back to the receiver.

The receiver then volleys a return pass to their partner.

Players should be constantly moving around the grid into
new positions. The partners switch roles and continue this
sequence throughout the exercise.Player should try and
maintain eye contact and communicate with each other.

Switch roles every 10 attempts.

21. Chelsea Warm Up
Static and Dynamic Stretch
Players jog around area 20 yards x 20 yards.
Perform static then dynamic stretches.

Static
1. Warm Up Jog, very light.
2. Hamstrings, Groin
3. Calves, Quads.
4. Back and Shoulders

Dynamic
5. Knee and Heel Touches
6. Arms back, front and clap
7. Thighs, Chest, Head
8. Side Step Forward
9. Russian Kicks
10. Trunk Twists
11. Carioca
12. Side Jacks
15. Back Peddling

Group Ball Exchange

The group ball exchange drill can be performed
using the entire team. Players work in an area
approximately 20 yards x 20 yards.

Players are number 1 through 10 etc. Player 1

throws to player 2, player 2 throws to player 3
and so on. Players exchange balls while
moving around the grid. The idea is to throw
and move to a new position with the ball never
touching the ground. Start by using 1 ball, then
add additional balls to increase the tempo of
the practice.

Players should be constantly alert and

communicating with each other.
Chelsea Warm Up cont
Group Passing Exchange
The group passing exchange drill can be
performed using the entire team.
Players work in an area approximately 20
yards x 20 yards.

Players are number 1 through 10 etc. Player 1

passes to player 2, player 2 passes to player 3
and so on. Players exchange balls while
moving around the grid. The idea is to pass
and move to a new position. Players should be
constantly alert and communicating with each
other. Start by using 1 ball, then add additional
balls to increase the tempo of the practice.

Progressions:

1. Free play - unlimited touches

2. Restrict to 2 touch
3. Restrict to 1 touch
4. After passing the ball, the player must sprint
around an outside flag pole.

Group Volley Exchange

The group volley exchange drill can be
performed using the entire team. Players work
in an area approximately 20 yards x 20 yards.

Start with one ball. The player with the ball

volleys into the air. The ball is allowed to
bounce once before the next player volleys it
into the air. The idea is to keep the ball and
players moving around the grid.
Players should focus on "quick feet" and being
light on their toes. Players should be constantly
alert and communicating with each other.
Start by using 1 ball, then add additional balls
to increase the tempo of the practice.

Progressions:
1. Free play - unlimited touches before
volleying the ball.
2. Restrict to 2 touch before volleying the ball.
3. Restrict to 1 touch, volley first time.
4. After volleying the ball, the player must
sprint around an outside flag pole.
22. AC Milan Warm Up

This is a static and dynamic warm up exercise lead by assigned team players. Groups work individually, but at the same time.

Field Preparation
Entire Group
Area Half Field
Supply of Balls, Cones,

Warm Up Sequence:
Divide team into 4 small groups.

Designate a player in each group to be the leader. This player has to lead his players through a series of static
and dynamic stretches.

Each group will be judge on the quality and originality of their warm up routine.

Make it a fun competition! Announce who had the best warm up. Take a picture and put it on Facebook!

Conclude this portion of the warm up with several shorts sprints in various directions, eg; forward, side to side,
backwards etc.
AC Milan Warm Up cont
Call the Number
Players are paired up with a partner, facing each other at a
distance of 2-3 yards. Players serve a ball to their partner in
the air, using the Head, Chest, Thighs or Feet. On playing the
ball, the server must instantly call out loud number; 1, 2, or 3.

The receiving player must keep the ball in the air, the
designated amount of times. e.g.: player shouts "one", ball is
returned on the "first touch". Player shouts "two", ball is
juggled once, played back on 'second touch". On returning
the ball, the player then calls out a number for his partner.

Point System:

 If the player allows the ball to drop - 1 point to partner.

 If the player does not control the ball the exact number of times - 1 point to partner.
 Bad service - 1 point to partner.
 Player forgets to call a number - 1 point to partner.
 Make a competition between partners, first player to 10 wins.
 Have different players challenge each other.

30 Seconds Shielding
Divide your group into pairs. One ball per pair. One player
starts with possession of the ball in the center of a grid
approx 5 yards by 5 yards. On the coach’s command, the
defender has 30 seconds to see if they can win the ball from
their partner. The player with the ball must protect the ball
within the boundaries of the grid. If the player with the ball
losses it, they then become the defender. The player who has
the ball at the end of 30 seconds wins a point.

Make a competition, first player to 5 points wins. Rotate

players to challenge new opponents.vision of the ball.

The coach should emphasize the following points:

 Always adopt a "side on" position to protect the ball. This provides a greater distance between the ball and the
threatening defender.
 Clench your fists! This will tighten the upper body and make you stronger to shield the ball.
 Keep moving the ball. Change direction in relation to the defender. Back into the defender to block.
AC Milan Warm Up cont

Exercise Objectives:
This is a fun warm up to develop quick thinking and the reaction time of the players.

Field Preparation
Entire Group
20 x 30 yards

Coaching Pointers:
Divide the group into pairs. Each pair positioned face to face on the starting line. Using ones mark a line 5 yards each side.
The coach designates a name for each side; e.g. Right - Left, Odd - Even, Red - Green, King - Queen, Apples Pears.

When the coach calls one of the names, the players race their partner to the side, in line with the cone and back
to the starting position. First player back wins. Coach can vary the practice by having players run the opposite side he calls.
Also perform with a ball.

Make a competition between partners; award a point for each time the player wins the race. First player to 10 wins.
23. USA Warm Up
Static and Dynamic Stretch
Players jog around area 20 yards x 20 yards.
Perform static then dynamic stretches.

Static
1. Warm Up Jog, very light.
2. Hamstrings, Groin
3. Calves, Quads.
4. Back and Shoulders

Dynamic
5. Knee and Heel Touches
6. Arms back, front and clap
7. Thighs, Chest, Head
8. Side Step Forward
9. Russian Kicks
10. Trunk Twists
11. Carioca
12. Side Jacks
15. Back Peddling

Collect the Pinnies

Place 12 colored vests on the ground, six red,
six yellow. Players jog around the grid. As the
players jog, the coach calls out a color. The
players have to race to pick up a vest of the
right color. Players who have a vest are
awarded 1 point, first to 5 points wins. Or,
players who do not have a vest perform a
short exercise.
USA Warm Up cont
Chain Relay
Divide the group into two teams. Place cones
20 yards apart. First player in each group runs
around opposite cone and back to group. He
then joins hands with the next player and
repeats.

Follow this sequence until all players are

linked in a chain. First team around cone and
back to finish line with all players win. If the
link is broken, the team must start again from
the first player.

The Great Escape

Players dribble around grid and try to tag each
other using their hand. Any player tagged
must sprint with their ball around the nearest
flag pole placed outside the grid.

Progression:

Instead of tagging, the players try to knock

other players’ balls out of the grid. The players
that lose their ball must sprint around the flag
pole with their ball before they can join back
in.