Futsal · Warm-up · Fitness & agility

Dynamic warm-up with the ball

Pairs work across the court with ball mastery and dynamic movements, building to pass-and-sprint at full pace.

A1A2A3A4
Start / 5
Time
10 min
Players
2–16
Age
U11+
Area
Half court
Equipment
8 futsal balls4 cones

Setup

  1. Pairs face each other about 20 m apart, one ball per pair.
  2. Mark a cone line halfway between partners.

How it runs

  1. A1 does sole rolls to the cone line, passes to the partner and jogs after the pass.
  2. The partner brings the ball back with inside-outside touches while A1 side-shuffles back.
  3. Change the movement each length: sole drags, skips, high knees, open and close the gate on the jog back.
  4. Finish with pass-and-sprint: pass, then sprint 10 m onto the return pass.

Coaching points

  • Start at half pace and build to full pace by the last set.
  • Sole on top of the ball, small touches, head up between touches.
  • Passes along the floor to the partner's front foot.
  • Short, quick steps on the shuffles; stay on the balls of the feet.
  • Full effort on the final sprints.

Common mistakes

  • Rushing the ball work and losing control.
  • Standing still while the partner works.
  • Going flat out from the first rep.

Say it: “Easy, steady, sharp.”

Make it harder

  • Add a turn with the sole at the cone line before passing.
  • Partners pass one-touch on the final set.

Make it easier

  • Walk the ball mastery first, then jog.
  • Shorter distance between partners.

Reviewed by the Sportdify coaching team.