Circuit 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 24 x 24 yards area.
2. 2Build four numbered mini-stations around the outside of the area.
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. 4Groups start at their own station and move round on the coach's call.
5. 5Two minutes per station with a 30-second walk between.

Progressions

• +Add a fifth station
• +Raise the demand once the group is consistently successful

Regressions

• -Drop to three stations and lengthen the rest
• -Simplify the area or the service until success returns

Variations

• -Players choose their own station order
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Static stretching before movement
• -Starting at full intensity
• -Rushing through stations without technique