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Warming-up cone sprint
Organization:
- 2 lanes made of 2 cones each (as illustrated)
- Players divide into two groups and line up at their respective cones
- At the coaches signal they jog from the starting cone to the end cone (approx. 2 seconds in between players), go around the end cone and jog back
- 10 times executing the following moves:
1. Jog
2. Hops
3. Knee raises
4. Walking lunges
5. Backwards
6. Butt kicks
7. High forward kicks (touching their hand ? hand stretched out at shoulder height, palm down)
8. Zigzags
9. Hip rotation, crossing feet
10. Heading jump

Focus:
Used as a preparation for a match or training

Phase:
Warming-up

Players:
12-24

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