Warm Ups
Dynamic Movement Warm Up
Prepare muscles and joints for training
Warm Ups
Speed & Agility
Dynamic Movement Warm Up is a 10-minute warm ups drill for 4-24 players, suitable for Under 5 to Adults at beginner, intermediate level. You need cones, balls. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.
Back to drill libraryWarm Ups
Speed & Agility
Warm Up
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Duration
10 min
Players
4-24
Pitch size
20 x 10 yards
Ability levels
Beginner / Intermediate
Pitch diagram
Dynamic Movement Warm Up — 4 gates — score by travelling through · 20 x 10 yards
Step 1 of 3Work through jogging, heel flicks, knee lifts, open and close the gate, lunges and side steps.
- 1. Work through jogging, heel flicks, knee lifts, open and close the gate, lunges and side steps.
- 2. Build to two 70% strides and one 90% stride.
- 3. Finish with a ball each and light dribbling.
- Cones mark the area
- Cone gates to dribble / pass through
- Ball
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Prepare muscles and joints for training
- -Raise the heart rate progressively
- -Reduce injury risk with movement prep
Setup
- 1Two lines of cones 20 yards apart.
- 2Players spread along the start line.
- 3Balls placed at the far line for the final phase.
Coaching instructions
- 1Work through jogging, heel flicks, knee lifts, open and close the gate, lunges and side steps.
- 2Build to two 70% strides and one 90% stride.
- 3Finish with a ball each and light dribbling.
Coaching points
- -Controlled movements, full range
- -Land softly with knees tracking over toes
- -Build intensity gradually
- -Keep the group moving, no long queues
Common mistakes
- -Static stretching before the muscles are warm
- -Rushing straight into sprints
- -Sloppy technique on the movement patterns