Football Warm-Up Drills: Simple Exercises to Avoid Injuries

Players performing warm-up drills between cone lanes.
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Skipping a warm-up might feel tempting on a cold evening, but the physio bills are not. The routine below adapts the FIFA 11+ Level 1 running sections and takes only 15 minutes. Use it before every training session or match to reduce soft-tissue injuries and switch on the nervous system.

Equipment

  • Six pairs of cones placed 5–6 m apart in two parallel lines.
  • Split the squad into pairs; each duo works down the lane and jogs back.

Part 1 – Running & mobility (8 minutes)

  1. Jog straight ahead – Two passes through the cones focusing on upright posture and relaxed arms.
  2. Hip-out – Jog to the first cone, lift the knee to waist height, rotate outward, plant, and continue. Alternate legs at each cone.
  3. Hip-in – Reverse the previous move by starting with the knee abducted and rotating inward.
  4. Circling partner – Side-shuffle toward your partner at each cone, circle them once, shuffle back, then jog to the next cone. Stay low with weight on the balls of your feet.
  5. Shoulder contact – Shuffle toward your partner, jump softly, bump shoulders in the air, land balanced, and repeat. Keep knees aligned with toes upon landing.
  6. Quick forward & back – Sprint two cones forward, then backpedal one cone. Keep hips square and heels off the ground while retreating.

Part 3 – Higher intensity running (6–7 minutes)

  1. Sub-max sprint – Run the lane at ~80% effort, arms driving, chest up. Jog back slowly.
  2. Bounding – After a short run-up, leap off one leg at a 45° angle, driving the opposite knee high. Land softly, repeat to the end, jog back.
  3. Plant & cut – Sprint diagonally to a cone, plant the outside foot, and explode toward the next cone. Start slowly, then increase speed on the second rep.

Optional add-ons

  • Once the squad buys into the routine, insert the strength section (Nordics, planks, single-leg squats) from FIFA 11+ Part 2 once or twice per week.
  • Finish with a ball-based rondo or passing pattern to connect the warm-up with your session topic.

Why it matters

  • Temperature & blood flow: Raising core temperature prepares muscles and tendons for intense work.
  • Neuromuscular control: Landing mechanics, cuts, and shoulder bumps build stability and proprioception.
  • Consistency: Performing the same routine teaches players to take ownership—captains can lead it without a coach present.

Tell us how you adapt the warm-up for different age groups or weather conditions—drop a note on Facebook or tag @footballtechnik so other teams can learn from your tweaks.

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