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Warm Ups

Colour Call Ball and Body Warm Up

Raise the heart rate with a ball at every player's feet

Warm Ups
Ball Mastery
Football Fitness

Colour Call Ball and Body 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 balls, cones. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.

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Warm Ups
Ball Mastery
Football Fitness
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Duration

10 min

Players

4-24

Pitch size

20 x 20 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Colour Call Ball and Body Warm Up123420 x 20 yards

Colour Call Ball and Body Warm Up — Four-corner square · 20 x 20 yards

Step 1 of 5Players dribble freely, mixing surfaces and speeds.

  1. 1. Players dribble freely, mixing surfaces and speeds.
  2. 2. On each coach call they add a mobility movement — lunges, hip openers, heel flicks.
  3. 3. Finish with 30 seconds of quick feet on the ball.
  4. 4. The coach calls a colour and the group reacts and travels to it.
  5. 5. Last player to arrive each round picks the next colour — keep it light-hearted.
  • Cones mark the area
  • Ball
  • Cones mark each station in the shape
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -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. 2Use four different cone colours on the corners of the area.
  3. 3One ball per player.

Coaching instructions

  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. 4The coach calls a colour and the group reacts and travels to it.
  5. 5Last player to arrive each round picks the next colour — keep it light-hearted.

Coaching points

  • -Controlled range of movement, no bouncing
  • -Head up in a busy area
  • -Gradually build the tempo
  • -Head up so the call is heard and seen while the ball is moving

Common mistakes

  • -Static stretching before movement
  • -Starting at full intensity
  • -Watching the ball and missing the call

Where this drill fits

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