Flow 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 22 x 22 yards area.
2. 2Spread the starting cones so nobody has to queue for more than a few seconds.
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. 4Everyone starts moving on the whistle and keeps flowing without stopping.
5. 5No score — the aim is smooth, unbroken movement for the full block.

Progressions

• +Add a second lap at a higher tempo
• +Raise the demand once the group is consistently successful

Regressions

• -Shorten the block and add a walking lap
• -Simplify the area or the service until success returns

Variations

• -Pair players up so they mirror each other's route
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Static stretching before movement
• -Starting at full intensity
• -Queues forming at one cone