Recovery 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 24 x 24 yards area.
2. 2Mark a wide, calm walking loop around the working area.
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. 4Players move at conversation pace throughout — no sprinting at all.
5. 5No score. Finish with the group in a circle for feedback.

Progressions

• +Add a light ball rolling element
• +Raise the demand once the group is consistently successful

Regressions

• -Shorten the loop and finish seated
• -Simplify the area or the service until success returns

Variations

• -Coach uses the loop for one-to-one chats
• -Run the practice on the opposite side of the pitch

Common mistakes

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