Dynamic Warm-Up Circuit

Description

A structured warm-up with dynamic stretches and movement patterns to prepare players for training. Players work through a series of stations including high knees, butt kicks, lateral shuffles, and cariocas across a 20-yard grid.

Setup

Set up a 20x15 yard grid with cones marking start and finish. Place 4 cones along each side at 5-yard intervals to create lanes. Players line up in groups of 3-4 at the start line.

Coaching Points

• +Keep movements controlled and purposeful — no jogging through the motions
• +Arm swing should match leg action for coordination
• +Gradually increase range of motion with each rep
• +Players should stay on the balls of their feet during lateral movements

Progressions

1. 1.Add a ball — players dribble between movements
2. 2.Make it competitive — race format between lines
3. 3.Add sport-specific movements like headers or volleys at the end

Equipment

Skills