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Movement Off the BallFoundationalIntermediateAll AgesWarm-Up
Dynamic Movement Warm-Up
5-10 minutes Solo, Partner, Group 2-10 cones to mark lanes
Watch the Drill
Listen to your Coach
Coach Carter
A short spoken walk-through of this drill.
Goal
Prepare the body for high-intensity soccer movements by increasing heart rate and active range of motion.
Setup
Create lanes 10-15 yards long using cones. Players line up at the starting cone of each lane.
Drill Instructions
Complete two reps of High Knees, Butt Kickers, and Skips with arm circles (forward then backward). Perform one rep of Side Shuffles (both ways), Walking Lunges with torso twists, and High Kicks to opposite hands. Finish with a sprint, accelerating through the end line.
Coach Tip
Focus on 'soft feet' and stay on your toes; the acceleration at the end should be a sharp burst, not a stroll.
Avoid
Static stretching or flat-footed movements which don't prepare the muscles for explosive action.
Court diagram coming soon
Ready to train?
Add this drill to your Active Drills to start tracking time and progress.
AI Coach feedback
Upload or record a clip of yourself on this drill and your AI coach will spot what's working and what to fix next.
Setup
Create lanes 10-15 yards long using cones. Players line up at the starting cone of each lane.
Drill Instructions
Complete two reps of High Knees, Butt Kickers, and Skips with arm circles (forward then backward). Perform one rep of Side Shuffles (both ways), Walking Lunges with torso twists, and High Kicks to opposite hands. Finish with a sprint, accelerating through the end line.
Goal
Prepare the body for high-intensity soccer movements by increasing heart rate and active range of motion.
Coach Tip
Focus on 'soft feet' and stay on your toes; the acceleration at the end should be a sharp burst, not a stroll.
Avoid
Static stretching or flat-footed movements which don't prepare the muscles for explosive action.
Watch the Drill
Court diagram coming soon
Listen to your Coach
Coach Carter
A short spoken walk-through of this drill.
Ready to train?
Add this drill to your Active Drills to start tracking time and progress.
AI Coach feedback
Upload or record a clip of yourself on this drill and your AI coach will spot what's working and what to fix next.