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You’ll need a length of about 40 metres. 

Set up a course of six pairs of parallel cones, 5 – 6 metres apart.

Two players start at the same time from the first pair of cones, jog along the inside of the cones and do the various exercises on the way.

After the last cone - run back along the outside.

If you’re an individual athlete, you can still complete the exercises with a length of 40 metres.

Warm up video transcripts

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Helps to mobilise your hips.

Warm up video transcripts

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Helps to mobilise your hips.

Warm up video transcripts

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Works the muscles on the inside and outside of your legs.

Warm up video transcripts

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Adds some skill/challenge to your running technique.

Warm up video transcripts

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Helps to practice speeding up and slowing down. 

Warm up video transcripts

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Strengthens your core muscles for stability in all movements.

Warm up video transcripts

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Strengthens your core for stability in all movements.

Warm up video transcripts

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Strengthens your rear hamstring muscles.

Warm up video transcripts

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Improves your leg muscle coordination and balance.

Warm up video transcripts

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Strengthens your hamstrings and calf muscles for better movement control.

Warm up video transcripts

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Improves your jumping power.

Warm up video transcripts

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Running across the pitch is a great cardio warm up.

Warm up video transcripts

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Warms up your legs before a match.

Warm up video transcripts

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Prepares your body for game play.

Warm up video transcripts