dynamic football warmup

Initial Warm up (football) ( this part ~5 to 10 minutes)Purpose Increase heart rate and muscle temperatureIncrease range of motionSharpen handling and kicking skills and get them ready for use Increase alertness and awareness of teammates

Sample Players move randomly around trainer using a basic skill e.g. solo and handpass. Change the movement frequently.Solo left then right hand hand-pass, Switch feet …Switch handsTwo solos one left then one right then pass.Solo and roll the ball for lift.Handpass right catch, left switch handsThrow and catch.

Now settle to one movement e.g. solo and handpass Introduce trigger words during the movement ( one or two at a time )Drop..Player with the ball drops to the ground while keeping hold of the ball, players without the ball go to him in support and call for the ball, player gets up fast.. then carry on with basic movementsHunt Player with the ball tries to keep it players without the ball hunt him down and dispossess himReset ..to restore to normal movement after hunt Shoot player with the ball shoots for a point , players without the ball stops him.After each trigger movement get back to normal movement promptly.Wide Players continue the movement but widen the area used Close Players continue the movement but reduce the area usedBurn( fast)… speed up the basic movements to high pace and alertness ( keep this short < 10 secs)Cool (slow).. slow down the movements.

Notes :It’s not prescriptive ..make your own changesWatch for safe drop .Encourage fast support.After a player releases the ball encourage him/her to look for another passCompliment with kicking and tackling warm upHave water availableAllow players to step out if they feel tightness or injuryObserve their movements ( another mentor if available) to assess game readiness

Dynamic football warm up Pat Naughton

June 2014