Traffic 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. 2Scatter spare cones through the middle of the area as obstacles.
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 travel through the busy middle without touching an obstacle.
5. 5One point per clean crossing, minus one for a collision.

Progressions

• +Reduce the area so traffic increases
• +Raise the demand once the group is consistently successful

Regressions

• -Enlarge the area and remove obstacles
• -Simplify the area or the service until success returns

Variations

• -Two players travel as a pair, side by side
• -Run the practice on the opposite side of the pitch

Common mistakes

• -Static stretching before movement
• -Starting at full intensity
• -Eyes down and bumping into team-mates