Session #
Divide your players into pairs or groups of three for a relay race. do not have any more than 3 players in a group. Create lines for them to run towards and add a cone for them to touch or run around. Use any of the following variations for your warm up
High Knees & Heel Flicks
Player 1 performs high knees to line 2 and back, then tags Player 2. On the next round, switch to heel flicks to the same line and back.
Shuttle Runs Varied Pace
Player 1 sprints to line 2, then jogs back to the start, and tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3. This simulates the varied pacing of a soccer match.
Skipping & Hopping
Player 1 skips to line 2 and hops back on one leg, then tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3. Alternate the hopping leg on each round for balance.
Shuttle Run Sprints
Player 1 sprints to line 2 goes around the cone, then sprints back to the start, and tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3.
Shuttle Runs Forwards & Backpedal
Player 1 sprints to line 2 forwards, then backpedal to the start and tags Player 2. When Player 2 gets back they take Player 1 who repeats to line 3.
Bear Crawl & Crab Walk
Player 1 bear crawls to line 2 and crab walks back, then tags Player 2. This is a full-body movement that also activates the core.
Side Shuffle
Player 1 shuffles sideways to line 2 facing one way they then turn face the other way and side shuffle back to the start, then tags Player 2. Repeat, shuffling to the opposite side for symmetry.
Walking Lunges & Reverse Lunges
Player 1 does walking lunges to line 2 and reverse lunges back, then tags Player 2. Focus on form and depth of the lunges for strength and stability.
Divide your players into pairs or groups of three for a relay race. do not have any more than 3 players in a group. Create lines for them to run towards and add a cone for them to touch or run around. Use any of the following variations for your warm up
Dribble To The Cone
Player 1 dribbles directly at the cone on line 2 stops the ball before hitting the cone makes a turn and dribble back to give the ball to player 2 who repeats. Second time the player goes to cone at line 3 and does the same.
Dribble Around The Cone
Players 1 dribbles around the cone on line 2 with our hitting it and dribbles back to give the ball to player 2 who repeats. Second time the player goes to cone at line 3 and does the same.
Dribble & Pass Back
Player 1 dribbles out and around the cone on line 2 then passes back to player 2 who repeats. On the second round the players go out and around the cone on line 3 and then pass back to their partner.
Short Passes Together
The player stand side by side approx. 3 years apart and will pass the ball back and fourth until they get to the cone at line 2 they then swap side ad go back to the starting line. Repeat the next time to the cone at line 3
One Backpedals One Passes
One players faces the wrong way and back-pedals the other player passes them the ball the player backpedaling just stops the ball and backs up again the pair repeat this until they get to line 2 then they swap roles on the way back to the start line. Repeat to the 3rd line.
Field Setup Set up a playing area in a shape that suits your preference—a rectangle, square, or circle. Ensure the size is appropriate for the age and physical ability of your players, with flexibility to adjust if the activity seems too difficult or too easy for the defenders.
Teams Group players into pairs. To start, one pair is assigned as the defenders inside the playing grid. The remaining players disperse around the perimeter of the grid, each with their respective partners.
Activity Players on the perimeter work to keep possession by passing the ball around, attempting to evade the two central defenders. If a defender intercepts or blocks the ball, the defensive pair rotates out, and the pair responsible for the turnover steps in to defend.
Small Sided Game Station
Field Setup: Set up a rectangular grid of appropriate size for the number of players and their skill level. Place a target player (red) at each end of the grid outside the playing area, who serves as the objective for the in-possession team to connect with.
Teams: Divide players into two teams of two (green and blue) inside the grid, with one neutral player who plays with the team in possession. The red players at each end of the grid are the target players.
Activity: The in-possession team (green or blue), along with the neutral player, aims to maintain possession and complete a pass to a target player at one end of the pitch. After successfully connecting with a target player, they aim to pass the ball to the target player at the opposite end to score a point. When the defending team intercepts the ball, they become the in-possession team and utilize the neutral player to attempt the same objective.