Warm Up Routine
The following is our standard dynamic warm up, it is suitable for all age groups.
Moving: (in lines from outfield foul line; 5-20m each way):
1. Side Skips (with arm swings)
• Stay lateral
• Arms swing laterally from side of hip to above shoulder-height o Be smooth and rhythmic
• Rotate fully while jogging, maintaining speed o Alternate directions
• Move sideways (not 3⁄4)
• Trailing foot goes in front of other foot on one step, behind on the next o Be smooth and rhyhtmic
Alternate legs in a high front kick, stretching the hamstrings
Control leg coming back down: keep it in the air for a short pause, then step onto that foot and
swing other leg forward and up.
Keep trunk up right and strong throughout
5. Walking knee circles
• Maintain control on support leg
• Work to keep trunk in upright posture
• Move circling knee through best range of motion (without moving trunk)
6. Butt kicks (out) and then reverse butt kicks (coming back) o Trunk and head stay steady • Support leg firm and fully extended
Sprint mechanics drills:
7. Walking Knee-to-chest stretch
• Alternatively pull each knee to chest while fully extending the support leg. Take one step forward
between each repetition.
8. Lunge walk with high lift
Lowest position: trunk upright, long lunge with no wobbling, rear knee brushing ground, front
knee remains behind front toe
Highest position: no wobbling, support leg fully extended, other leg fully folded up.
9. Sprinter‟s march
• Remain tall throughout, taking short steps and adhering to high position described in lunge walk.
Stress upright posture
• Rhythmic version of Sprinter‟s March, with a small, rhythmic skip between each step. Emphasise
folding the recovering leg up fully (see above): “toe over knee”.
Jogging under control, rapidly lift and put down one leg every 3rd step (hence the name “3s”),
using vigorous arm action at the same time.
Emphasise getting that foot all the way up (toe over knee) and all the way down quickly.
12. Flying 5m sprint
• Players take a running start so as to be a top speed by 1st marker Run at absolute top speed to
the 2nd marker (5m distance)
13. 10m beach flag starts
• Players lie chest down with both hands under chin, facing the direction to be sprinted
• At coach‟s call, get up as quickly as possible and accelerate hard past marker (10m distance)
14. Shoulder retraction and protraction
Standing with arms extended forward at shoulder height
Push shoulder forward, then pull them back as far as possible o Emphasise maximum movement
of the shoulder blade
15. Arm marches
• Face down in pushup position, arms extended o Alternatively touch hand to same side shoulder
o Try to hold trunk as still as possible throughout
16. Lying supermans
Lying on stomach with the shoulders, elbows and wrists lifted as high as possible off the ground,
arms bent and fingers pointing forward past the head (as if in a horizontal surrender posture).
Slowly extend the arms out in front of face, then pull slowly back, keeping elbows, wrists and
hands high off the
• Face down in pushup position, arms extended o Alternatively touch hand to same side hip • Try to hold trunk as still as possible throughout
18. Reverse swimmers
Face up on hands and feet, trunk off ground, knees bent, arms extended o Alternatively touch
hand to opposite side shoulder
Try to hold trunk as still as possible throughout
19. Arm swings. Keeping arms as tension- free as possible, swing them:
up and down, in unison, then one up, one down
across and back at chest height
goals posts: cross arms in front, swing them then up and back to surrender position (stretches
back pats: alternatively swing arms up beside head, bending elbow to pat yourself on the back
(stretches triceps) trunk twists: let arms swing like ropes while rotating trunk one way then the other