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Warm Ups

Activation Circuit

Activate glutes, hips and calves

Warm Ups
Speed & Agility

Activation Circuit is a 10-minute warm ups drill for 4-20 players, suitable for Under 5 to Adults at beginner, intermediate level. You need cones, ladder. 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
Speed & Agility
Warm Up
Beginner
Intermediate
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes

Duration

10 min

Players

4-20

Pitch size

15 x 15 yards

Ability levels

Beginner / Intermediate

Objectives

  • -Activate glutes, hips and calves
  • -Prime the nervous system
  • -Reduce injury risk

Setup

  1. 1Four stations marked with cones and a ladder.
  2. 2Groups of three or four per station.
  3. 3Coach positioned centrally.

Coaching instructions

  1. 1Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
  2. 2Forty seconds work, twenty seconds transition.
  3. 3Two full circuits.

Coaching points

  • -Quality over speed at each station
  • -Control the landing on every bound
  • -Breathe through the holds

Common mistakes

  • -Sloppy ladder feet
  • -Rushing the strength work
  • -Skipping the single leg work

Where this drill fits

Build a session with this drill

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