Football
Coach Hub

Warm Ups

Dynamic Warm Up Lines: Change Of Direction

Raise body temperature safely

Warm Ups
Speed & Agility

Dynamic Warm Up Lines: Change Of Direction is a 10-minute warm ups drill for 4-24 players, suitable for Under 5 to Adults at beginner, intermediate level. You need cones, balls. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.

Back to drill library
Warm Ups
Speed & Agility
Warm Up
Beginner
Intermediate
Full Squad
Minimal Equipment
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Agility
Agility Kit

Duration

10 min

Players

4-24

Pitch size

20 x 20 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: Dynamic Warm Up Lines: Change Of Direction1220 x 20 yards

Dynamic Warm Up Lines: Change Of Direction — Two lines working across the area · 20 x 20 yards

Step 1 of 4Work through walking knee hugs, leg swings, lunges, skips and strides.

  1. 1. Work through walking knee hugs, leg swings, lunges, skips and strides.
  2. 2. Jog back between each movement.
  3. 3. Finish with two 80% strides.
  4. 4. Add a 90 or 180 degree turn into every repetition before the finish.
  • Ball
  • Dotted arrow = rotation between repetitions
  • Two facing lines — pass and follow
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Raise body temperature safely
  • -Take joints through full range
  • -Prepare the group mentally

Setup

  1. 1Two lines of cones twenty yards apart.
  2. 2Players spread along the start line.
  3. 3Balls ready at the finish line.

Coaching instructions

  1. 1Work through walking knee hugs, leg swings, lunges, skips and strides.
  2. 2Jog back between each movement.
  3. 3Finish with two 80% strides.
  4. 4Add a 90 or 180 degree turn into every repetition before the finish.

Coaching points

  • -Controlled movements, no bouncing
  • -Tall posture through every rep
  • -Build intensity across the set
  • -Low hips and a short braking step before the turn
  • -Push off the outside foot to exit

Common mistakes

  • -Rushing the mobility work
  • -Static stretching before movement
  • -Sprinting flat out too early

Where this drill fits

Related drills

Pitch set-up: Cone Clear-Out1220 x 20 yards
Warm Ups

Cone Clear-Out

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

10 min 6-20Beginner / Intermediate
Under 5 to Adults
Warm UpsDribblingBall Mastery
Ball Mastery

Traffic Lights Dribbling

Build close control at different speeds

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Ball MasteryDribblingWarm Ups
Pitch set-up: Skill Move Circuit12325 x 10 yards
Dribbling

Skill Move Circuit

Learn and repeat a core skill move

12 min 4-20Beginner / Intermediate / Advanced
Under 5 to Adults
DribblingBall MasterySpeed & Agility
Pitch set-up: Goalkeeper Footwork & AnglesGKCS123Penalty area
Goalkeeping
Premium

Goalkeeper Footwork & Angles

Move efficiently across the goal

15 min 2-6Beginner / Intermediate / Advanced
Under 8 to Adults
GoalkeepingSpeed & AgilityTechnical Practice
Pitch set-up: Reaction & Agility Circuit1210 x 10 yards
Speed & Agility

Reaction & Agility Circuit

Improve footwork and first-step speed

10 min 4-20Beginner / Intermediate
Under 5 to Adults
Speed & AgilityWarm UpsWarm Up
Pitch set-up: Dynamic Movement Warm Up1220 x 10 yards
Warm Ups

Dynamic Movement Warm Up

Prepare muscles and joints for training

10 min 4-24Beginner / Intermediate
Under 5 to Adults
Warm UpsSpeed & AgilityWarm Up