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.

Croatian Finishing Progression

This Croatian finishing progression is a great way to work on attacking play in front of goal with forwards and midfielders.

Ajax Passing Square

The Ajax passing square is a simple and effective passing warm-up to work on different passing combinations and sharpen technical skills.

Keep Away To Attack

Keep away to attack is a small sided game where two teams must complete a given number of passes before trying to score on goal.

Get 360Player For Your Team

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!