Dynamic Soccer Warm-Up Routine
A complete dynamic soccer warm-up that takes 10 minutes and prepares players for practice or games. Built on the same movement patterns as FIFA 11+, the routine raises heart rate, activates muscles, and rehearses soccer movements before the first ball is kicked.
Ages
All ages
Players
Any
Time
10 to 12 minutes
Focus
Injury prevention
Equipment
- 4 cones
Setup
Create a 20-yard channel with cones. Players line up on one end and perform each movement down and back.
How it works
- Light jog down and back, twice.
- High knees down, butt kicks back.
- Open the gate and close the gate (hip rotations) down and back.
- Side shuffles down, carioca back.
- Walking lunges with a torso twist down, straight-leg kicks back.
- Three progressive sprints at 60%, 80%, and 95% effort.
Coaching points
- No static stretching before activity. Save long holds for after the session.
- Quality over speed on every movement. Sloppy warm-ups build sloppy habits.
- Watch knees on lunges: knee tracks over the toe, never collapsing inward.
Progression
Add a ball for the last two lengths: dribbling at half speed, then passing in pairs on the move.
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