Warm-Up Jog & Stretch

Set-up

A space of approximately 30 by 30 feet, which is about ten large adult paces square, is ideal for this warm-up. You will need four cones or markers to outline a square circuit; household items like water bottles, small toys, or even shoes can serve as excellent substitutes if you don't own cones. Position these markers roughly ten steps apart from each other to form a circuit. The ball should be left on the sideline for now, as this drill focuses purely on physical preparation.

What you need

• Cones or markers for a jog circuit

The ground: 30 × 30 ft (about 9 × 9 m). One child can run it alone in a backyard. The space and equipment check lists every drill that fits the ground you have.

How to run it

1. Set up. Put four cones in a rough square about ten steps apart. No ball yet — leave it on the sideline.
2. Easy jog. Jog together around the cones for two minutes. Keep it slow enough that you can both still talk.
3. Arms. Still jogging, add big arm circles — twenty forwards, then twenty backwards.
4. Leg swings. Stop and hold a cone for balance. Swing one leg forward and back like a pendulum, ten each side.
5. Lunges. Walking lunges to the far cone and back. Big steps, chest tall, front knee over the ankle.
6. Sprints. Two short sprints between cones at about seventy percent. Walk back between them.

Coaching points

• Keep it conversational — they should be able to talk the whole way through. A warm-up they cannot speak during is a session, and they will start the real work already tired.
• Dynamic movement only, never static stretching before a session. Holding a stretch cold tells the muscle to relax at exactly the moment you want it ready to fire.
• Finish faster than you started. The last minute should be near match pace, because the first tackle will be — a warm-up that ends at jogging speed has not prepared them for the thing that follows it.
• Do it alongside them rather than calling it from the side. At every age the warm-up is the part most likely to be skipped, and a parent jogging too is what stops it becoming a negotiation.

What to watch: Make sure they're moving continuously and not standing still during warm-up.

Common mistakes

• Standing still during the jog: This looks like pausing or waiting at cones instead of continuous movement. It prevents the heart rate from gradually increasing, which is vital for proper warm-up and injury prevention.
• Jogging too fast too soon: If your child is out of breath or cannot talk, they are working too hard. This tires them out before the main session, making them less effective and more prone to injury later.
• Static stretching: This looks like holding a stretch for a period, such as touching toes and holding. Static stretching before activity can actually relax muscles when you want them ready to fire, potentially increasing injury risk for dynamic movements.
• Poor lunge form: This looks like the front knee extending past the toes, the back knee not lowering sufficiently, or the body bending forward. Incorrect form can put undue strain on joints and fail to properly activate the target leg and glute muscles.
• Ending the warm-up too slowly: If the last minute of movement is still a gentle jog, it means the body hasn't been prepared for the explosive, match-like movements that might come next. The warm-up should progressively increase in intensity.
• Uncontrolled leg swings: This looks like simply swinging the leg with momentum rather than engaging the hip flexors and hamstrings in a controlled manner. It reduces the effectiveness of the stretch and dynamic activation.

What good looks like

A good target: 2 minutes of unbroken jogging before any stretching, then 10 lunges each side.

• The player maintains continuous movement throughout the jogging phases without stopping.
• They can comfortably hold a conversation during the initial jogging, indicating an appropriate warm-up pace.
• Lunges are performed with a tall chest and the front knee staying directly above the ankle, not extending past the toes.
• Arm circles and leg swings are smooth, controlled, and cover a full range of motion.
• The overall intensity of movement visibly increases towards the end of the warm-up, culminating in near match-pace sprints.
• The player looks energised and ready to begin more demanding activities by the end of the drill.

Progressions and variations

Making it harder

• Level 1: Basic Circuit: Follow the drill as described, focusing purely on continuous movement and correct form for the dynamic stretches.
• Level 2: Increased Duration: Extend the jogging component to three minutes and add an extra lunge circuit.
• Level 3: Varied Dynamic Stretches: Introduce additional dynamic movements during the jog, such as heel flicks (touching heels to bottom) and high knees (lifting knees towards chest) for ten steps each.
• Level 4: Enhanced Sprint Intensity: Increase the sprint intensity to eighty percent and perform three sprints, making the recovery walk slightly shorter.
• Level 5: Directional Changes: Incorporate changes of direction during the jog, such as shuffling sideways for one side of the square and backpedalling for another.
• Level 6: Ball Introduction: Conclude the warm-up with one minute of very light, free dribbling around the circuit. Emphasise "very small touches," meaning the ball should stay within arm's reach at all times, almost glued to the foot. This is to wake up the feel for the ball gently, not for speed. If the ball is constantly getting away or requires big lunges to retrieve, the touches are too large. Tell them, "Keep the ball close, like it's your best friend following you everywhere."
• Level 7: Shuttle Runs: Replace the short sprints with a shuttle run, sprinting to a cone, touching it, and sprinting back, for three repetitions.
• Level 8: Agility Warm-Up: Create a slightly more complex circuit with cones, requiring quick changes of direction, and add a final minute of specific agility ladder drills if available.

Alone, with a sibling, or in a group

• Solo: jog a cone circuit and follow the same stretch order.
• Sibling: mirror each other's stretches, taking turns to lead.
• Co-op: one player leads the whole group through it.

For the parent running it

• Jog alongside your child. Keep it fun and conversational. Encourage them to copy your stretches.
• Participate Actively: The most effective way to ensure your child warms up properly is to do it alongside them. Your participation sets an example and makes it less likely to become a negotiation.
• Keep it Fun and Varied: If the warm-up feels like a chore, it will be skipped. Introduce variations, ask them to lead part of it, or make up silly movements to keep engagement high, especially for younger children.
• Explain the 'Why': Briefly explain that warming up helps their muscles get ready to run fast and kick hard, and it helps prevent ouchies (injuries). Understanding the purpose helps with buy-in.
• Consistency is Key: Make this warm-up (or a variation) a non-negotiable start to every single soccer session, no matter how short. It's a crucial part of preparation and injury prevention.
• When to Stop: The drill is designed for roughly 5 minutes. If your child is struggling, reduce the duration or intensity. If they're ready to go sooner, that's fine too, but ensure the core components are covered.

On their own: Child jogs solo around a cone circuit. Follow a stretching routine video or poster for guidance.

Safety

• Ensure the warm-up area is clear of trip hazards, obstacles, and other people to prevent collisions.
• Players should wear appropriate footwear that provides good grip and support to avoid slips or ankle twists.
• Emphasise listening to their body; any sharp pain means stopping the movement immediately.
• Always ensure dynamic movements, never static stretching, as holding a stretch when muscles are cold can be detrimental.
• Stay hydrated, especially on warmer days; a small sip of water before starting is a good habit.

More on training safely at home: Safety at Home.

Why it matters

This drill serves as the foundational physical preparation for any subsequent soccer activity. It safely raises the body's core temperature, increases blood flow to muscles, and prepares joints and connective tissues for movement, significantly reducing the risk of injury. It is intentionally placed at the beginning of every session in the curriculum to ensure players are physically ready for the more skill-specific or intense drills that follow.