Full Team Down & Back Warm-Up

July 1, 2020

This is a simple dynamic warm-up arrangement where everyone on the team goes down and back at once.

Set Up

This variation of the general dynamic warm-up is extremely simple and requires almost no set up at all. Basically have the players line up on one side of the grid and they all move down and back together.

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. (They can also perform dynamic movements back instead) 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.