Dynamic warm-up

Setup

1. Two rows of cones 10 yards apart, with a third row 20 yards further on for build-up runs.
2. Players in lines of up to four behind the first cones, 3 yards apart side to side.

How it runs

1. Each exercise goes out 10 yards and the players walk or jog back.
2. Jog, then high knees, then butt kicks.
3. Carioca and lateral shuffle, both directions (face the same sideline going out and back).
4. Walking lunges with a twist, inchworms, and leg swings (front-to-back and side-to-side).
5. Backpedal 10 yards, then forward skips (A-skips).
6. Finish with three build-up runs at about 50%, 70% and 90% pace.

Coaching points

• Start slowly and build the pace; the last runs are the fastest.
• Tall posture on high knees, driving the arms.
• Carioca: hips turn, shoulders stay square, light quick feet.
• Lunges: front knee over the ankle, not past the toes.
• Keep lines spaced so nobody clips another player's heels.

Common mistakes

• Rushing through the moves to finish first.
• Static stretching before practice instead of moving.
• Skipping the build-up runs and going straight to full speed.