Football/Soccer Session (Moderate): Pre training dynamic stretching and warm up

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DYNAMIC WARM-UP ON PRE TRAINING PHASE 12 MINUTES

ORGANIZATION

20 cones (four different colors)

4 Poles or mannequins

DETAIL INSTRUCTIONS

set up the four groups of colored cones in an area of 20 x 20 yards

Each color cone group las than 1 foot away from each other, 1 cone will be set up 5 yards away from those 4 color cones, and at the end of those color cones set up a POLE or a MANNEQUIN

set the remaining color cones for about 5 yards from each other as in the diagram above

Split the group of players into four groups behind each color cones sets

They will begin by jogging to the mannequin and turn

• Shoulder rotation to the other side
• Butterflies
• shuffle left to right and vice versa to the other side
• karaoke at the end to the other side
• butt kicks
• backpedal shuffling
• close gates/ open gates at the end of the other side and back
• inside little kicks/ front kicks
• high kicks
• skipping across
• activation and bunt
• long bunti left to right and vice versa
• bunti backwards
• hamms strech touch the toes
• buntti brings knees up and gentle kicks after
• side to side bunti
• Quads stretch
• marching
• activation among the cones forward
• activation among the cones sideways
• 2 steps left righ elevate the knee
• adductor stretching
• gluteus stretching by bring knees up
• step flexor activation and hand reaching up
• quick two steps lateral and two steps forward
• acceleration forward
• quick backpedal
• flexor stretch follow to adductors and calfs
• forward agility among the cones and accelaration to the poles left to right and right to left
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