General Dynamic Warm-Up

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 peform 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.

Related drills

 

1v1 Tag

1v1 tag is a fun warm-up exercise that helps players develop their speed and quickness as they try to race past a defender.

4v2 Rondo With Dribble Retake

This simple drill helps you teach your players how to take up positions to maintain possession and to react and transition fast to dribble forward when winning the ball.

Dribbling Relay Race

The dribbling relay race is a great way to train dribbling in a fun and competitive environment.

Swarm The Ball Carrier

Swarm the ball carrier is an excellent drill for players to work on aggressively pressing the opposition in numbers and trying to win the ball back quickly.

Spaced Out Rondo

Spaced out rondo is a keep away variation to help players work on staying spread out, offensive shape, and finding good passing angles. Set Up Create a grid divided into six zones as pictured in the diagram. This drill is played as a 6v3 rondo 'keep away' exercise...

Numbered Passing

The numbered passing drill is a simple passing exercise that can be used as a warm-up or to help players work on passing and moving.

Slalom Dribbling Relay

The slalom dribbling relay race is a great way to train dribbling in a fun and competitive environment where players slalom dribble through cones.

Keep Away To Wide Players

Keep away to wide players is a fun keep away style game where once a team completes a given number of passes they can play it out wide and attack.

Two Teams Against One

Two teams against one is an easy keep away competition where three teams take turns playing defence in the middle.

Find The Killer Pass

Find the killer pass is an excellent drill to teach players to move the ball as a team and execute penetrating passes into dangerous areas.

Sign up to get the latest exercises and coaching content!

Don't miss out on professional quality drills and analysis delivered straight to your inbox.

You have Successfully Subscribed!