Football/Soccer Session (Advanced): WFF universal warm up- Senior teams

Screen 1 (20 mins)

Dynamic warm up- Players divided in 3 lines. I usually set up by the corner flag and the 18.

1) Start with light jogging and moving the head slowly side to side, front to back

2) Move arms back and forward- single and both

3) Open and closed arms

4) Open gates

5) Closed gates

6) Outside taps

7) Inside taps

8) Combination inside/outside taps

9) Frankestiens

10) Back kicks

11) Knee hugs

11) lunges

12) Side to side lunges

13) Quad Stretch

14) Vertical Jumps with headers.

15) Scirrors Jumps( Slalom strides)

16) Ankle pulls

17) Sprint forward and backwards

18) Cone work- lateral hops with both legs, lateral hops with one leg.

19) Sprints- start with 40% sprint and increase to 60% to 100%

Note: exercises 14 thru 18 are part of the PEP dynamic warm up for girls- ACL prevention.

Here are other exercises for PEP ACL prevention for girls:

Jog cone to cone

Shuttle Run (side to side)

Backward running

Walking lunges

Russian hamstrings

Figure 4 Piriformis while standing (Tea Cup)

Single toe raises

Lateral hops over cone

Forward/backward hops over cone

Single leg hops over cone

Vertical Jumps with headers

Scissors Jump (slalom stride)

Forward Run with 3 step deceleration

Lateral diagonal runs

Bounding run

Calf stretch

Quadricep stretch

Figure 4 hamstring stretch

Inner Thigh stretch

Hip Flexor stretch

Screen 3 (5 mins)

Technical Warm Up- Set up two grids to keep intensity level and repetitions high. Make sure you do it both ways.

2) All players start with the ball, dribbling to middle cone, pass to opposite player for a short-short- long

to player across.

Screen 5 (5 mins)

Tactical warm up- FINAL PHASE

Exercise # 1- Back line work together with two players who will pass ball on the ground and another one over the top. Back line needs to move side to side and step together( work on communication and make sure they are alert and connected)

Exercise # 2- Forwards and mids working on different combinations going to goal.