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⏱ Match day and team talks

How to warm up before a youth football match

Your assistant coach: put this into practice with your own squad, sessions and match days.

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Updated 9 November 2026 · Written for grassroots coaches by Gafferbook

A good youth pre-match warm-up takes about 15 minutes: easy movement with the ball, dynamic stretches like skips and lunges, quick passing in pairs, a short sharp game, then a few shots at the keeper. Keep it familiar, active and fun so players arrive at kick-off warm and switched on.

Why warm up at all?

A warm-up gets muscles ready, cuts the risk of strains and, just as importantly, gets young players thinking about football instead of the car journey. It's also a chance to calm nerves with something they know.

A 15-minute routine

  • 3 minutes: dribbling in an area, changing direction and speed.
  • 3 minutes: dynamic movements: high knees, heel flicks, side steps, skips and gentle lunges.
  • 4 minutes: passing in pairs or a quick rondo to get their touch going.
  • 3 minutes: a short, sharp game like 3v3 or 4v4 in a small area.
  • 2 minutes: shots on the keeper, so your goalkeeper is warm too.

The pre-match warm-up routine has it laid out with a diagram.

Tips that make it work

Use the same routine every week so players can lead parts of it themselves. Older players love being trusted with this.

Avoid long static stretches before games; keep everyone moving. Finish 5 minutes before kick-off so there's time for a drink and your team talk.

Use the time to check who's starting and to remind players of one simple message from your match-day plan.

Drills to work on it

Pre-match warm-up routine (15 minutes) diagramPre-match warm-up routine (15 minutes)Whole squad players · U9 to adult · 15 minsDynamic warm-up with a ball each diagramDynamic warm-up with a ball eachAny players · U9 to adult · 10 mins4v1 rondo diagram4v1 rondo5 (or groups of 5) players · U8 to adult · 10 to 15 minsPairs passing on the move diagramPairs passing on the movePairs (whole squad) players · U9 to adult · 8 to 10 mins

🏠 Practise it at home

Players can keep working on this at home with a ball and a wall.

Toe taps · 40 tapsSole rolls · 20 each wayInside-outside touches · 20 each footScan and call · 20 passesAll home drills →

🎽 Positions

Defensive midfielder (number 6) · home circuit
Do it now · free

Plan the rest of match day

Line-up, subs and a simple team talk in one plan.

Make a match plan →

No sign-up needed. A free account saves your squad so every tool fills itself in next week.

Common questions

How long should a pre-match warm-up be for kids?

Around 10 to 15 minutes for juniors. Younger children only need 10 minutes of fun movement with the ball.

Should kids stretch before football?

Dynamic movements (skipping, side steps, leg swings) are better before a game than holding long stretches.

Who should lead the warm-up?

The coach at first. Once it's a routine, let a different player lead each week: it builds confidence and responsibility.

Ask about your team

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