Challenge Ball and Body Warm Up

Objective

• -Raise the heart rate with a ball at every player's feet
• -Take the main joints through their range of movement
• -Start the session with energy and involvement

Setup

1. 1An open square with cones marking the outside edge in a 20 x 20 yards area.
2. 2Write three personal challenges on a cone at each station.
3. 3One ball per player.

How to play

1. 1Players dribble freely, mixing surfaces and speeds.
2. 2On each coach call they add a mobility movement — lunges, hip openers, heel flicks.
3. 3Finish with 30 seconds of quick feet on the ball.
4. 4Players pick the challenge level they want to attempt first.
5. 5Each player logs a personal best and tries to beat it next week.

Progressions

• +Everyone moves up one level
• +Raise the demand once the group is consistently successful

Regressions

• -Add an extra attempt at each level
• -Simplify the area or the service until success returns

Variations

• -Players design a fourth challenge themselves
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Static stretching before movement
• -Starting at full intensity
• -Choosing the easy level every time