Gafferbook
Warm-ups ยท U9 to adult

Dynamic warm-up with a ball each

Players dribble between dynamic movements: lunges, skips, heel flicks and quick feet, all with the ball nearby. Warms up muscles and touch together.

U9 to adultAges
AnyPlayers
20 x 20 mArea
10 minsTime

Your assistant coach: turn this drill into a full session, plan the weeks around it and tell me how it went.

โž• Put it in tonight's session๐Ÿ—“ Build my season around itโœ๏ธ Make my own version

Set-up

  • Everyone in an area with a ball.
  • Coach calls the movements.

Equipment: 1 ball each

How it works

  1. Dribble freely for 30 seconds.
  2. On the call, leave the ball and do a movement (lunges, skips) for 15 seconds, then back to the ball.
  3. Finish with three quick sprints with the ball.

Coaching points

  • Keep the ball close while scanning.
  • Full range of movement in the exercises.
  • Build intensity gradually.

Add this drill to a session plan โ†’

Make it easier

  • Fewer movements

Make it harder

  • Movements done with the ball (sole rolls in a lunge, toe taps)

AttackersDefendersKeeper / neutral- - โ†’ Passโ†’ Runใ€ฐโ†’ Dribble

Questions about this drill?

Free AI coaching help from Gafferbook. Ask anything about coaching your team.

More warm-ups drills

Traffic lights

Every player dribbles freely and reacts to the coach's colour calls: green go, amber slow, red stop the ball. A classic warm-up for young players.

See the drill โ†’

Through the gates

Players dribble through as many cone gates as they can in 30 seconds. It's fast, competitive and full of turns.

See the drill โ†’

Football movement warm-up

A quick sequence of skips, side-steps, high knees, backwards running and short sprints across lanes. Gets bodies ready to play and builds good movement habits.

See the drill โ†’

Rob the nest

Teams race to dribble balls from the centre back to their nest, then steal from other nests. Chaotic, fun and full of dribbling, scanning and decision-making.

See the drill โ†’

Bib tails tag

Everyone tucks a bib into their shorts as a tail and tries to grab others' tails while protecting their own. Agility, scanning and lots of laughs. Add a ball when they're ready.

See the drill โ†’

Pairs passing on the move

Pairs pass to each other while moving around a busy area, avoiding other pairs. A ball-based warm-up that builds touch, scanning and communication from the first minute.

See the drill โ†’