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Warm Ups

Relay Ball and Body Warm Up

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

Warm Ups
Ball Mastery
Football Fitness

Relay 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
Competitive

Duration

10 min

Players

4-24

Pitch size

22 x 22 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Relay Ball and Body Warm Up123422 x 22 yards

Relay Ball and Body Warm Up — Four-corner square · 22 x 22 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. First player goes on the whistle and tags the next on return.
  5. 5. First team to complete three full rotations wins the round.
  • Cones mark the area
  • Ball
  • Cones mark each station in the shape
  • 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 22 x 22 yards area.
  2. 2Split into teams of three or four behind separate start cones.
  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. 4First player goes on the whistle and tags the next on return.
  5. 5First team to complete three full rotations wins the round.

Coaching points

  • -Controlled range of movement, no bouncing
  • -Head up in a busy area
  • -Gradually build the tempo
  • -Control before speed — a lost ball costs more than a slow run

Common mistakes

  • -Static stretching before movement
  • -Starting at full intensity
  • -Setting off before the tag

Where this drill fits

Build a session with this drill

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