The Dynamic Warm-Up
The same warm-up every session, all season — two cone lanes, ten movements, done in pairs.
A routine that never changes needs no explaining by week three. The demand grows inside the movements; the warm-up itself stays the same.
Starting at Core — your team is set to mixed.
5–10 min · Pairs
- U11–U12
- Pairs
- 5–10 min
- 12 cones
Grab Twelve cones.
Build Two parallel lines of six cones — six meters apart, about thirty meters end to end.
Place Players in pairs at one end of the lanes. Several movements need the partner.
Two parallel cone lanes with paired players staged at one end.
- 1
Organize the players
Pair everyone up at the start of the lanes.
“Partner up. Two lines, same as always.”
- 2
Show the jobs
Call each movement by name. Demonstrate only when a movement is new.
“Same warm-up as every practice. First one — straight-ahead jog, run back.”
- 3
Play
Run the ten in order, each twice unless noted — straight-ahead jog & run back, open-gate, close-gate, circle partner, shoulder contact, quick forwards-2 & backwards-1, single-leg RDL (one set of 12 each leg), sprint at 75–80%, bounding run, plant & cut.
“Next one. Control it — smooth beats fast.”
Look for Controlled movement — crisp beats fast and sloppy.
- 4
Switch and repeat
On strength days — twice a week, never match day — the strength-and-balance block runs separately at the end of practice, not here.
“Last one — then grab a ball.”
Slow it down — walk the movement once, then run it. Form first, speed after.
Go deeper · 2 notes
Why it works
It is the club's own FIFA 11+-derived protocol — the routine the beta coach's club already runs. Never changing it is the point: by week three the team runs it without being told, and practice starts itself.
What they learn
Movement mechanics — hips, balance, deceleration — before the ball ever appears.
Where does this come from?
From RecHero's own coaching corpus — the transcripts this framework was built from.
Written by RecHero from the coaching material this framework was built on.