Football/Soccer Session (Moderate): Pre-Match Training Session Warm-Up

Screen 1 (15 mins)

*This training session should be conducted the morning of the day before a game.*

RAMP Protocol (Raise, Activate, Mobilise,Potentiation/Performance)

Set-up

Groups of 3 or 4

3 stations

No balls needed

Cones, hoops, poles, ladders needed

1- Slow jog & sidesteps, loose arms, start to end of cones and back

2- Jog & windmill arms & criss-cross, jog back

3- Karaoka (rotate), jog back

4- Heel kicks, jog back

5- Open gate, jog back

6- Close gate, jog back

7- Side foot volleys, jog back

8- Big step stretch, jog back

9- Side kick out, jog back

10- Leg pull, arm stretch, jog back

11- Squats, wsalk back

12- Karaoke, jog back

13- Diagonal jogs across, walk back

14- Lung & hip flex, walk back

15- Sidestep & double lunge, jog back

16- Sidesteps, jog out, kick back & up x2, jog back

17- Karaoke and jog back

18- Burst all way through x1

19- Players make a circle: knee stretch, touch knee, bend knee x2:

- Crouch, side leg stretch, bounce x2

- Hip flex & to knee

- Crouch, leg back, leg out and bow

- Hand to ground and pull up

- Stretch leg pull

20- Move to poles, ladders, hoops

- Zig-zag through poles

- Slow jog to ladder, high knees, sideways through

- Hop back & forth then lunge onto other foot through the hoops

- Rotate to next station

Progression: 1/2 forwards, 1/2 backwards, jockey through poles

- Zig-zag footwork through ladder

- Jog on spot & lunge to other foot through hoops