Football/Soccer Session (Beginner): Pre-Game Warm up

Drill 1: Dynamic Football Warm-Up (10 mins)

Setup & Instructions

✅ Setup:

• Mark two parallel lines of cones (16 yards long, 8 yards apart).

• Players divide into two lines, starting at the bottom of each cone line.

✅ Instructions:

1️⃣ Players jog inside the cones and return along the outside.

2️⃣ Repeat each movement 3 times (stagger players for space):

• Jogging

• High Knees

• Heel Flicks

• Side Shuffles

• High Kicks

• Scoops

• Open Hip / Close Hip

• Lunges

• Figure Fours

• Carioca

• Backward Jog

• Sprints

✅ Progression – Introduce the Ball:

• Running with the ball

• Inside/Outside touches (single foot & both feet)

• Side Rolls

• Speed Dribbling

• Changes of Direction

• 1v1 Moves

Coaching Points:

✔ Ensure players gradually increase intensity to prevent injury.

✔ Encourage proper technique in stretching & movements.

✔ Keep the players engaged and focused.

Drill 3: Shooting & Finishing Exercise (15 mins)

Setup & Instructions

✅ Setup:

• Players positioned in two diagonal lines.

• 1 ball per passing pair.

✅ Instructions:

1️⃣ Player 1 passes diagonally to Player 2, who controls and shoots.

2️⃣ Player 2 retrieves the ball and joins the opposite line.

3️⃣ The next group repeats, switching sides.

✅ Progression:

• The passer becomes a defender, forcing the shooter to react quickly.

• If the defender wins the ball, the play resets.

• Start without a goalkeeper to ensure scoring confidence, then add a goalkeeper for shot-stopping practice.

Coaching Points:

✔ Focus on good first-touch control before shooting.

✔ Encourage quick decision-making under pressure.

✔ Teach players to aim for accuracy before power.