Football/Soccer Session (Beginner): Warmup - FIFA 11

Warmup - FIFA 11 (10 mins)

Focus: 

To effectively warm the body up ready for training or game play

Organisation:

2 sets of 5 x cones spaced 5m apart

GK's to line up in even groups behind each set of cones

Explanation:

• GK's will go through each part of the warmup in pairs
• The will make their way through the cones to the other end where they will then circle around the last cone and make their eway back to the starting position.

Drills are to be done in the following order:

1. Running straight ahead

Jog together all the way to the last pair of cones. On the way back, you can increase your speed progressively as you warm up. 2 sets.

2. Running Hip Out

Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your hip outwards. Alternate between left and right legs at successive cones. 2 sets.

3. Running Hip In

Walk or jog easily, stopping at each pair of cones to lift your knee and rotate yourhip inwards. Alternate between left and right legs at successive cones. 2 sets.

4. Running Circling Partner or opposite cone

Run forwards as a pair to the first set of cones. Shuffle sideways by 90 degrees tomeet in the middle. Shuffle an entire circle around one other and then returnback to the cones. Repeat for each pair of cones. Remember to stay on your toesand keep your centre of gravity low by bending your hips and knees. 2 sets.

5. Running Shoulder Contact

Run forwards in pairs to the first pair of cones. Shuffle sideways by 90 degrees tomeet in the middle then jump sideways towards each other to make shoulder to shoulder contact.Note: Make sure you land on both feet with your hips and knees bent. Do not letyour knees buckle inwards. Make it a full jump and synchronize your timing withyour team-mate as you jump and land. 2 sets.

6. Running Quick Forwards and Backwards

As a pair, run quickly to the second set of cones then run backwards quickly tothe first pair of cones keeping your hips and knees slightly bent. Keep repeating the drill, running two cones forwards and one cone backwards. Remember totake small, quick steps. 2 sets.