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

Profile Summary

Julian Carr
Name: Julian Carr
Country: Canada
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Screen 1

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Football/Soccer Session Plan Drill (Colour): Screen 1
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Screen 1

Set up:

6 players each line

Cone at starting point

1st hurdle 10 yards from starting cone

Hurdles 1 yard apart


  • 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%

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