Gafferbook
Warm-ups ยท U9 to adult

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.

U9 to adultAges
AnyPlayers
20 m lanesArea
8 to 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

  • Two lines of cones 15 to 20 metres apart.
  • Players in small groups across the width.

Equipment: Cones

How it works

  1. Jog across and back, then skips, side-steps (both ways), high knees and heel flicks.
  2. Add backward jogging and 'open the gate / close the gate' hip movements.
  3. Finish with three progressive sprints: 50%, 75%, 90%.

Coaching points

  • Tall posture, light on the toes.
  • Arms working with the legs.
  • Build intensity gradually, don't start with sprints.

Add this drill to a session plan โ†’

Make it easier

  • Fewer movements, more jogging

Make it harder

  • Add reaction sprints on the coach's call
  • Add a ball for the last two lanes

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†’

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†’

Keepy-uppy challenge

Players try to beat their personal best for keepy-uppies, with levels that suit every ability. A great arrival activity: no setup, every player busy, and progress they can see.

See the drill โ†’