Football/Soccer Session (Moderate): Dynamic Warm Up And Activation

Screen 1

Set up:

6 players each line

Cone at starting point

1st hurdle 10 yards from starting cone

Hurdles 1 yard apart

Activities:

• Light jog at 50% to end of hurdles and back 3 times
• Light Jog to hurdles, bounce over hurdles; hold and pause for a count of 3 seconds and then proceed to the next hurdle repeat with the same foot then jog out
• Repeat previous action with other foot
• Repeat 2x each leg
• Dynamic lunges from cone to end hurdle and jog back 2x
• Front toe touch same side from starting point to last hurdle 2x
• Quick shuttle runs at 75% to each hurdle and back to starting cone
• Grass cutters 2x each leg
• Hamstring scoops 2x
• Lunge opening up groin to side 2x
• Side to side movement in a zigzag pattern through hurdles 2x
• Lunge movement twisting to opposite side of knee up 2x
• Explosive runs 3x at 75%
• Explosive runs 3x at 90%