Colour Call Ball and Body Warm Up

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

How to set it up

1. 1Mark out the working area at 20 x 20 yards. Put a cone on each corner so the boundary is obvious to the players.
2. 2An open square with cones marking the outside edge in a 20 x 20 yards area.
3. 3Use four different cone colours on the corners of the area.
4. 4One ball per player.
5. 5Kit for this practice: Balls, Cones. Keep a supply of spare balls beside the coach so a lost ball never stops the practice.
6. 6Split 4-24 players into two or three even groups. Run two stations side by side if you have the space, so lines never grow beyond four players.
7. 7Set the area up before the players arrive, then walk them through the shape once at a jog before the first live repetition.

How to run it, step by step

1. 1Get the players into position and walk the first repetition through slowly so everybody knows where they start and where they go.
2. 2Players dribble freely, mixing surfaces and speeds.
3. 3On each coach call they add a mobility movement — lunges, hip openers, heel flicks.
4. 4Finish with 30 seconds of quick feet on the ball.
5. 5The coach calls a colour and the group reacts and travels to it.
6. 6Last player to arrive each round picks the next colour — keep it light-hearted.
7. 7After their action each player follows their pass and joins the back of the next line, so everybody rotates through every position in the practice.
8. 8The repetition ends when the ball reaches the final target or leaves the area. The next player starts straight away.
9. 9Freeze the practice once or twice per round, make one coaching point to the whole group, then restart immediately.

What each player does

Working player

Takes the repetition: receives, executes the warm ups action and finishes the sequence at match pace.

Server

Delivers a consistent, firm ball on the coach's call, then collects a spare ball ready for the next repetition.

Waiting players

Stand behind the start cone with a ball ready, watch the repetition in front of them and step in the moment it finishes.

Coach

Stands where the whole picture is visible, serves or calls the start, and makes one clear point per freeze.

Timings and organisation

• -Run 3 rounds of roughly 3 minutes inside the 10 minute slot.
• -Build the intensity round by round and keep everybody moving — no long explanations while players stand still and get cold.
• -Rotate roles at the end of every round so each player works, serves and defends across the practice.
• -If the practice is too easy, move to a progression rather than adding more repetitions. If players are struggling, drop to a regression for one round and then build back up.

Common mistakes

• -Static stretching before movement
• -Starting at full intensity
• -Watching the ball and missing the call
• -Standing still and watching instead of moving into the next position