Today we are learning how to do a D1 College Soccer Team Warm Up.
This particular warm up is a dynamic team warm up.
What’s going on?
Little dap!
It’s Emily Grant, former pro, current college coach and coach with Online Soccer Academy.
This video is geared towards coaches.
Players of course can apply it to their own warm ups during solo practices too.
Yes, there are lots of dynamic warm ups.
This is just one that we like to do with my college team.
I recommend your players jog a lap or two prior to doing this.
You will need ten cones.
Enjoy!
How it works.
Set up two lines, three cones in each line and they should be ten yards apart to make
the line twenty yards total.
Have the two lines be ten yards apart so your players aren’t right on top of each other.
Each line will have two cones next to start cone.
Split your team into two lines.
Your players go at the same time through this warm up with a little space in between them.
Have them go forward on one side of the cones and back on the other.
This way they don’t run into each other.
In regards to sets, all warm ups are done one set unless noted differently.
Warm Up One.
Jog Up, Back Pedal Back.
Jog up to the top cone and back pedal back.
Do two sets.
Warm Up Two.
High Knees and High Knee Pulls.
Do high knees to the first cone focusing on lots of reps and quick explosive movements.
Do high knee pulls from the first cone to the second cone.
Pull your knee to your chest and don’t bend down to your knee.
Jog back to the beginning once you hit the second cone.
Warm Up Three.
Butt Kicks and Quad Pulls.
Butt kicks to the first cone.
Quad pulls to the second and jog back.
Warm Up Four.
Side Shuffle.
Side shuffle facing right to the first cone.
Switch and side shuffle facing left to the second cone.
Jog back.
Warm Up Five.
Karaoke.
I was like baby, baby, baby ohhhhh!
My bad when I hear Karaoke it’s like a natural instinct to get my Bieber on.
Just like the side shuffles, karaoke facing right to the first cone and then switch to
the left for the second cone.
Jog back.
Warm Up Six.
Lunge with a Twist and Hamstring Swings.
Lunge with a twist at your torso until the first cone.
Then hamstring swings to the second cone and jog back.
Make sure you control the motion on the way down to activate your hamstrings.
Don’t let your leg smack the ground.
Warm Up Seven.
Flamingoes.
Grab your right leg at the ankle and knee.
Then pull in to make a four shape between your standing leg and bent leg.
Do this to the first cone.
Then side lunge both directions to the second cone.
Jog back.
Warm Up Eight.
Medium and High Skipping.
Do medium height skips to the first cone.
Do high skips to the second cone getting as much height as possible.
Then jog back.
Warm Up Nine .Sprints.
Line up on the outside cones facing away from the cones behind you.
Quickly go over the three cones, plant and turn to the inside and sprint to the top cone.
Then jog back.
Do this two times on each side.
Bonus Tip!
Do warm ups like this off the main field when you can.
This way you don’t tear up your field as much.
Part of being a good pro is taking care of your field.
Being a good pro starts with coaches setting the example.
Hashtag save the field.
Hope you enjoyed this Online Soccer Academy video!
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