The general dynamic warm-up is a basic warm-up routine that consists of many different dynamic movements that players should perform before a training session or a match. Performing these movements helps to prepare the body and focus the mind for what is to come. Although these movements can be performed in a variety of different formats, we discuss a very simple format with two lines in this post.

Set Up

This variation of the general dynamic warm-up is extremely simple and requires almost no set up at all. Basically just set up cones as shown in the diagram above and then split players into two even lines to perform the movements.

How It Works

 

Players perform dynamic movements to the cone on the opposite side, then perform a recovery run by jogging back to the start. Dynamic movements can include things like:

  • Forward Jogging
  • Backward Jogging
  • Side Shuffles
  • Skipping With Backward Arm-circles
  • Backward Skipping
  • Sideways Skipping
  • Grapevine/Carioca
  • Sideways Jumping Jacks
  • High Kicks
  • Inside Touches
  • High Knees
  • Butt Kickers
  • Two Foot Jumps
  • Single Leg Hops
  • Leap Frog
  • Forward Lunges
  • Backwards Lunges
  • Sideways Lunges
  • Lunges With A Twist
  • Knee To Chest Stretch
  • Quad Stretch
  • Toe Touches
  • Bear Crawls
  • Crab Walk
  • 50% Jog
  • 75% Run
  • 100% Sprint

 

Coaching Points

Once players learn the basic locomotions they can perform these exercises on their own without the help of a coach. This can potentially afford a coach some extra time while setting up other drills. 

By the end of the warm-up the players should have broken a sweat. This ensures that the body is prepared for the activities to come and reduces the risk of injury.

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