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beginnerwarm up10-15 minutes8-20 players

Dynamic Warm-Up

Movement-based warm-up preparing players physically and mentally for training or matches. Combines dynamic stretches, activation exercises, and ball work.

U8-U10U11-U12U13-U14U15+

Setup

Use a large area (30x20 metres). All players start together. Lead them through dynamic stretching sequence: high knees, heel flicks, walking lunges, lateral shuffles, leg swings, arm circles, and skipping. Progress to ball work: dribbling whilst performing movements, quick passing combinations, and light technical work. Gradually increase intensity throughout the warm-up.

Coaching Points

  • 1Start slowly and build intensity gradually
  • 2Focus on quality of movement, not just completing exercises
  • 3Engage all major muscle groups used in football
  • 4Include both dynamic stretches and activation work
  • 5Add football-specific movements as intensity builds
  • 6Finish warm-up ready to train or play at full intensity

Variations

  • ✓Add ball mastery exercises for technical warm-up
  • ✓Include partner exercises for engagement
  • ✓Progress to sport-specific movements (changes of direction)
  • ✓Add light competitive elements (relay races)
  • ✓Adapt exercises based on pitch conditions and weather

Frequently Asked Questions

Why is warming up important in football?

Warming up prepares the body for intense activity by increasing heart rate, activating muscles, improving mobility, and reducing injury risk. It also prepares players mentally, helping them focus and transition into training or match mode.

What makes a good football warm-up?

Good warm-ups combine dynamic stretching, activation exercises, and football-specific movements. They start gently and build intensity gradually, engage all major muscle groups, and leave players physically and mentally ready to perform at their best.

How long should a warm-up last?

Warm-ups typically last 10-15 minutes before training, slightly longer before matches. The duration should allow gradual intensity build-up without causing fatigue. Adjust based on weather conditions (longer in cold weather).

Should warm-ups include static stretching?

Static stretching (holding stretches) is less effective before activity and can temporarily reduce power. Dynamic stretching (movement-based) is preferred for warm-ups. Save static stretching for cool-downs when muscles are warm.

Related Drills

Rondo Warm-Up

Technical warm-up combining movement with passing practice. Players work in small groups maintaining possession whilst activating muscles and developing technical sharpness.

Ball Mastery Circuit

Individual technical warm-up developing close ball control, coordination, and confidence. Players work through stations practicing various ball manipulation skills.

Expert Advisors

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General Coach

All-round coaching

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Grassroots Guru

Youth football U5-U12

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General Player

All-round player development

Related Keywords

warm-updynamic stretchingactivationinjury preventionpreparationfootball warm-uptraining preparationdynamic exercisesfootball trainingcoaching drillspre-trainingmovement preparation

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Dynamic Warm-Up - Football Coaching Drill | FootballGPT