Warm Ups
Activation Circuit: Ball For Every Player
Activate glutes, hips and calves
Warm Ups
Speed & Agility
Activation Circuit: Ball For Every Player 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.
Back to drill libraryWarm Ups
Speed & Agility
Warm Up
Beginner
Intermediate
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Maximum Touches
Ball Mastery
Minimal Equipment
Duration
10 min
Players
4-20
Pitch size
15 x 15 yards
Ability levels
Beginner / Intermediate
Pitch diagram
Activation Circuit: Ball For Every Player — Two lines working across the area · 15 x 15 yards
Step 1 of 5Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
- 1. Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
- 2. Forty seconds work, twenty seconds transition.
- 3. Two full circuits.
- 4. Every player works with their own ball so no one waits in a queue.
- 5. Rotation: Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
- Ball
- Dotted arrow = rotation between repetitions
- Two facing lines — pass and follow
- Agility ladder
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Activate glutes, hips and calves
- -Prime the nervous system
- -Reduce injury risk
Setup
- 1Four stations marked with cones and a ladder.
- 2Groups of three or four per station.
- 3Coach positioned centrally.
Coaching instructions
- 1Rotate through ladder feet, glute bridges, calf raises and lateral bounds.
- 2Forty seconds work, twenty seconds transition.
- 3Two full circuits.
- 4Every player works with their own ball so no one waits in a queue.
Coaching points
- -Quality over speed at each station
- -Control the landing on every bound
- -Breathe through the holds
- -Maximise touches in the time available
- -Head up to avoid traffic in a busy space
Common mistakes
- -Sloppy ladder feet
- -Rushing the strength work
- -Skipping the single leg work