Why a Dynamic Warm-Up Is Vital

A dynamic warm up is vital to a successful training session.    There are many different versions and mixed feelings regarding whether there needs to be a ball involved or not.  Many feel any time in training that doesn’t utilize a ball is wasted time.  I, and others, feel it’s more important to get a good warm up and to have the players truly ready (both physically and mentally) for when the ball is then added to the warm up.

In this activity, start with 4 cones in a line, 10 yards apart.  Another 2 cones are in a different line 10 yards apart and 10 yards to the side of this first line. 2 more cones are in a similar line 10 yards to the other side.

Two lines of players start by going to cone 1, then to cone 2, then to cone 3, then to cone 4, then to cone 5 and then to cone 6.  When they get to cone 6 they jog back to the starting line.

* To start, the players jog through the set up.  When the first player gets to the third cone, the next players starts
* Next the players skips through while opening the gate.  This means the player brings their leg to their chest, then swings the knee to the side and then does the same with the other leg
* Next the players skips through will closing the gate (exact opposite of the previous one)
* Next the players jog through with high knees
* Next the players jog through hitting their heals to their butt.
* Next the players carioca.
* Next the players jog backwards
* Next the players jog forward at 50% speed
* Next the players go through at 75% speed
* Next the players go through at 100% sprint

This is a nice dynamic warm up that helps players get ready for their training session.  Similar warm-ups can be found from our book, Dutch Drills For Total Team Training.


  1. Dave Burns says:

    Dynamic warm-ups are taking over in a lot of sports from the old static way of stretching. I find it more effective especially at the youth level where static stretching encourages fooling around and the youth athlete loses focus. The dynamic warm-up keeps the athlete engaged.


  2. Bob Jodoin says:

    This is a great move in the right direction. Too often I see players knock the ball around for a bit, jog a bit and then they do some lazy stretches. Thw whistles blows and they play.
    I always start with a team perimeter jog around the field. One lap if it is hot and two if it is cold. This elevates heart rates and warm body temps.
    I would (do) add in hips-back-head up-chest-up squats, one-legged squats, wide jumping squats, push-ups, standing hip circles, small and large ankle hops and then I do the running drills. These include a low lateral side shuffle from a parallel squat. I cut out the butt kickers and the carioca because, though they are traditional, they’re fairly useless. After this it is time to add the ball for touch and passing which ends in power shooting. I’ve done this for 5 years over 4 sports and have had zero non-contact injuries. On a warm game day the pre-ball warm-up is done in about 10 minutes. They take a water break and then grab a ball. Training warmups are 15-20 and they include lateral ball hops and one foot hops with a tap on the ball.
    The hips, hamstrings, glutes, calves, low back (posterior chain) and groin require the dynamic stretching and strengthening moves as they just don’t get enough from jogging and running drills. Static stretching with short hold times come after the match/training.