Warm-up circuit
- 19 markers
- 16 cones (8 yellow and 8 red)
- 3 mini hurdles
- 3 balls
- 6 small balls
- 1 skimmy
- Playing area: 20x20 meters
- Players: 19
- Duration: 15 minutes
- Series: 2 rounds per players (First in a direction and then in the other)
Summary | Secondary Objectives |
---|---|
Technical-motor circuit with multiple stations to train coordination, basic technique and strength |
Balance, Passing, Receiving, Running with the ball, Coordination skills, Proprioceptive informations, Balance, Inside of the foot, First touch, Dribbling, Warm up |
In a circle of about 20 meters prepare the material as it is shown in the picture, it is important to alternate mobility and technical stations. The cones are placed leaving 50 cms between them and the mini hurdles leaving 70 cms between them. Each player goes to one marker, ready to start the exercise.
Players perform the exercise without shoes and during about 10 secs per station.
Clockwise:
- Station 1: The player performs the mobility exercise jumping over the obstacle
- Station 2: The player goes in slalom through the cones, dribbling with the inside of the foot, alternating with the sole (Small ball)
- Station 3: The player performs monopodalic jumps (First with the right leg and the with the left one)
- Station 4: The player develops a ball possession with the inside of the feet around the marker (Small ball)
- Station 5: The player does some push-ups with the left leg in front
- Station 6: The player goes in slalom through the cones, dribbling with the inside of the foot, alternating with the sole (Small ball)
- Station 7: The player does saggital push-ups
- Station 8: The player performs a feint close to the cone (Small ball)
- Station 9: The player performs a monopodalic reception next to the skimmy alternating the feet
- Station 10: The player touches the ball with both feet (Small ball)
- Station 11: The player performs saggital jumps with the right leg
- Station 12: The player throws the ball to the air and does an oriented control with the right foot
- Station 13: The player performs saggital jumps with the left leg
- Station 14: The player throws the ball to the air and does an oriented control with the inside of the left foot
- Station 15: The player performs a monolatera high knee raises on the cones (Right leg)
- Station 16: The player performs a feint (With the sole) close to the marker (Small ball)
- Station 17: The player performs a monolatera high knee raises on the cones (Left leg)
- Station 18: The player touches the ball with just one foot
- Station 19: The player does a squat on the site
At the end of the series, after a minute of passive recovery, start the exercise counterclockwise
- The coach can change the available space (e.g. into a square), the execution time on each station and the possible changes on the sequence of the exercises
- Do the exercises in pairs, decreasing the number of stations
- Monitor the proper execution of exercises without ball
- Correct the possible technical errors
- Encourage players to focus each time on the new exercise.