Football
Coach Hub

Warm Ups

Recovery Ball and Body Warm Up

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

Warm Ups
Ball Mastery
Football Fitness

Recovery 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.

Back to drill library
Warm Ups
Ball Mastery
Football Fitness
Warm Up
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Recovery

Duration

10 min

Players

4-24

Pitch size

24 x 24 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Recovery Ball and Body Warm Up1224 x 24 yards

Recovery Ball and Body Warm Up — Circle — pass around and through · 24 x 24 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. Players move at conversation pace throughout — no sprinting at all.
  5. 5. No score. Finish with the group in a circle for feedback.
  • Ball
  • Dotted arrow = rotation between repetitions
  • Circle organisation — players on the outside
  • 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 24 x 24 yards area.
  2. 2Mark a wide, calm walking loop around the working 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. 4Players move at conversation pace throughout — no sprinting at all.
  5. 5No score. Finish with the group in a circle for feedback.

Coaching points

  • -Controlled range of movement, no bouncing
  • -Head up in a busy area
  • -Gradually build the tempo
  • -Breathe steadily and bring the heart rate down

Common mistakes

  • -Static stretching before movement
  • -Starting at full intensity
  • -Turning a cool down into another competition

Where this drill fits

Build a session with this drill

Related drills

Pitch set-up: Flow Ball and Body Warm Up1222 x 22 yards
Warm Ups

Flow Ball and Body Warm Up

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

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsBall MasteryFootball Fitness
Pitch set-up: Colour Call Ball and Body Warm Up123420 x 20 yards
Warm Ups

Colour Call Ball and Body Warm Up

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

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsBall MasteryFootball Fitness
Pitch set-up: Partner Ball and Body Warm Up1220 x 20 yards
Warm Ups

Partner Ball and Body Warm Up

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

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsBall MasteryFootball Fitness
Pitch set-up: Circuit Ball and Body Warm Up123424 x 24 yards
Warm Ups

Circuit Ball and Body Warm Up

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

12 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsBall MasteryFootball Fitness
Pitch set-up: Ladder Ball and Body Warm Up1222 x 22 yards
Warm Ups

Ladder Ball and Body Warm Up

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

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsBall MasteryFootball Fitness
Pitch set-up: Mirror Ball and Body Warm Up1220 x 20 yards
Warm Ups

Mirror Ball and Body Warm Up

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

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsBall MasteryFootball Fitness