Training Tips - Warm Up & Warm Down Drills
The following exercises are low-intensity and are perfect for getting a session started. You must download the drill chart for these exercises.
Download the training drill charts here:
Download the full program
Drill 1
This exercise requires players to practice getting back off their mark quickly, timing their runs and hitting a moving target.
How it works:
1. A ball is brought into play from the goal square (A) with a long kick to a stationary player (B).
2. Player B marks the ball and must immediately push back off the mark, listening to voice coming from player C who must time their run to receive a handball from B.
3. Player C kicks to D who has lead hard up the ground from the pocket. D marks and then handballs to player E who has also had to time their run to receive the ball.
4. E is required to kick to player F who has lead out from the goal square.
5. F either marks the ball or has a set shot or if the ball hits the ground player F plays on and has a shot at goal.
6. Another ball starts from position A.
Tips:
The timing from positions C and E is highly important; if you arrive too early it can mess up the drill by putting the next players out of time. It is better to be a little late than too early, you do not want to have to back track or do a U-turn in football.
Use plenty of voice so other players know exactly where you are.
If you cannot make the distance, especially from position A, take a bounce and run the ball into a comfortable position to try and keep the ball off the ground.
Drill 2:
Drill 2 is an excellent drill to warm-up with. It can be done at low and high intensity and works on timing, handballing in front of running players and laying a shepherd.
How it works:
1. Starting at point A, the ball is handball to a stationary player at B.
2. A player from C must time their run and using excessive voice receive a left handed handball from player B.
3. Player C, hand passes left handed to Player D who has timed their run also.
4. D completes a right handed hand pass as quick as possible to the running player from E.
5. E hand passes right handed out in front of F who does likewise back to position A.
Tips:
Player C – Use excessive voice to call for the ball from player B, let them know exactly where you are. “On your right”, “outside”, etc to help player B offload a quick hand pass without having to look or square up.
Use the correct hand to hand pass, it will have the drill flowing better and prepare you for game situations.
Use plenty of voice so other players know exactly where you are.
Add extra balls to increase the intensity and reduce time spent standing in line.
The drill can be conducted as a kicking and handballing exercise. Extend distances between A & B, C & D, E & F and F & A. With the cones spread out, then use a kick from A to B, C to D, E to F and F to A.
Drill 3:
The third drill is perfect for warming up with short handballs; extending the distance and then finally working back to include a kick. It teaches players to get around to the front of the marking player and to handball onto another running player.
How it works:
1. Starting at point A, the ball is handball to a player moving across in front from point B.
2. A player from C must time their run and receive the ball from player B.
3. Player C, hand passes hand passes to Player D who is stationary.
4. A player from point E must get front and centre to player D to receive the handball and to give off to the running player from F.
5. F delivers the ball to player A and the cycle starts again.
Tips:
Once you have handballed the ball, get across and protect your team-mate by providing a shepherd.
Try to time your runs so you do not have to break stride.
Add extra balls to increase the intensity and reduce time spent standing in line.
The drill can be conducted as a kicking and handballing exercise. Extend distances between the A, B & C markers and the D, E & F markers allowing sufficient distance for a kick to be taken from C to D and F to A.
Drill 4:
Drill four incorporates goal kicking, hitting a stationary target over a long distance and kicking in front of a leading player.
How it works:
1. A ball starts in the goal square with players A & D who kick long to stationary players at B & E respectively.
2. Players B & E steady and kick to the lead of players coming of C & F respectively.
3. Players C & F take the mark on the lead and kick a long running goal.
4. The sequence starts again.
Tips:
Run the ball until you are in a comfortable distance to hit the target.
Use more balls to build intensity.
Try reversing the drill for harder running shots on goal and new angles to kick.
Drill 5:
The fifth drill is series of quick handballs, requiring players to use both preferred and non-preferred hands.
How it works:
1. The ball starts with player A who hand passes to a stationary player at B.
2. Player B gives a reflex handball to player C who does likewise to player D.
3. Player D hand passes down the line to E.
4. E handballs into F, player F passes out to player A from where the sequence starts again.
Tips:
Use both preferred and non-preferred hands to pass.
Use more balls to build intensity.
Get behind the player and provide a shepherd once you have passed the ball.
The drill can be extended into a short kick exercise by moving cones A & B and D & E further apart.
Start with only 2 players on cones C & F to create intensity for the players in the middle and to avoid congestion.
