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Warm Ups

Traffic Ball and Body Warm Up

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

Warm Ups
Ball Mastery
Football Fitness

Traffic 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
Awareness

Duration

10 min

Players

4-24

Pitch size

24 x 24 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Traffic Ball and Body Warm UpW123424 x 24 yards

Traffic Ball and Body Warm Up — Crossing and finishing — wide delivery into the box · 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 travel through the busy middle without touching an obstacle.
  5. 5. One point per clean crossing, minus one for a collision.
  • Cones mark the area
  • Full goal
  • Dashed lines = wide crossing channels
  • Ball
  • 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. 2Scatter spare cones through the middle of the area as obstacles.
  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 travel through the busy middle without touching an obstacle.
  5. 5One point per clean crossing, minus one for a collision.

Coaching points

  • -Controlled range of movement, no bouncing
  • -Head up in a busy area
  • -Gradually build the tempo
  • -Scan for space, not just for the ball

Common mistakes

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

Where this drill fits

Build a session with this drill

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