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Warm Ups

Partner Ball and Body Warm Up

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

Warm Ups
Ball Mastery
Football Fitness

Partner 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
Warm Up
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Small Group

Duration

10 min

Players

4-24

Pitch size

20 x 20 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Partner Ball and Body Warm Up1220 x 20 yards

Partner Ball and Body Warm Up — Pairs facing each other · 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. Partners start together and take it in turns to lead the movement.
  5. 5. Pairs count how many clean reps they complete together in two minutes.
  • Ball
  • Pairs working across a marked lane
  • 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. 2Pair players up and give each pair one ball and a home cone.
  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. 4Partners start together and take it in turns to lead the movement.
  5. 5Pairs count how many clean reps they complete together in two minutes.

Coaching points

  • -Controlled range of movement, no bouncing
  • -Head up in a busy area
  • -Gradually build the tempo
  • -Talk to your partner and match their tempo

Common mistakes

  • -Static stretching before movement
  • -Starting at full intensity
  • -One partner doing all the work

Where this drill fits

Build a session with this drill

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