Try Free Trial

25% OFF Subscription TRY FREE TRIAL

Share it

Soccer Warm up Drills

It’s no secret that grassroots soccer is the foundation of the sport. Without the millions of youth players around the world, professionals would not have an opportunity to play their trade. This is why it’s important for all grassroots players to know what it takes to succeed at this level.

Grassroots soccer can be challenging, especially if you are a beginner or intermediate player. You may find yourself getting confused and frustrated with each passing game. If you’re ready to take your game to the next level, read on for some advice on how you can become a better player and help your team win more games.

Know the Basics

The basics of soccer are important to understand before you can start improving as a player. If you’re new to the sport, you’ll want to start by learning the rules and the positions on the field. If you’re playing in a youth league, it’s best to start out as a midfielder or a defender. While forwards are responsible for scoring goals, midfielders and defenders are in charge of preventing them. You’ll want to know how to properly hold the ball, take a shot, and pass to other players. If you find that you’re struggling with any of these skills, you’ll want to practice them on your own until you’re comfortable with them.

Warm Up Before Games

player dribbling the ball

If you want to stay healthy while playing soccer, you’ll want to make sure that you warm up before each game. Proper warm-up drills will help you to avoid injuries and help you perform better on the field. A good warm-up should last about 15 minutes. During this time, you should stretch and perform a number of soccer-specific exercises, such as dribbling with the ball and kicking it through a soccer net. There are a few reasons why warming up before a game is so important.

To begin with, a warm-up will help to increase the flow of blood to the muscles that you’ll be using. So when you do begin playing, your muscles will be ready to go and you’ll be less likely to strain or pull a muscle. A good warm-up will also help to bring oxygen to the muscles and joints, making them more flexible and less prone to injury.

Be a Good Teammate

Kids having a team talk

If you want to become a better player, you’ll want to think about how you can help your teammates play better, too. You’ll find that you have many more opportunities to score goals and win games when you have stronger players on your team. You should work hard to become a better teammate by following a few key tips. First, you should be positive. This means that you should stay positive even when you’re down by a few goals. It’s easy to get frustrated and start putting pressure on yourself and your teammates when you’re losing.

You should also be supportive. This means that you should offer encouragement whenever one of your teammates makes a mistake. You don’t want to make anyone feel bad because they made a mistake.

Breathing and Core Strength

Breathing and core strength are two things that will help you improve your game in many different ways. When you are able to breathe properly, you are able to perform at a higher level because you don’t get as tired as easily. And when you have stronger core muscles, you reduce your risk of injury because those muscles are supporting your body and keeping it balanced. Strong core muscles also help you to control your body when you are dribbling and passing the ball. This means that your passes will be more accurate and your dribbling will be more effective.

Breathing and core strength exercises can be done anywhere and can be done with very little equipment. You can even do these exercises while waiting in line at the grocery store. Strong core muscles will help you stay healthy, improve your performance, and make you a better player.

Running Drills and Bending Exercises

Player doing running training

Running is an important part of training and a game of soccer. You need to be able to run at full speed, change directions, and sprint as fast as you can. This means that you need to be able to run efficiently and not waste energy while doing it. There are many drills that you can do to help improve your running and make it more efficient. You can do shuttle runs or even do a soccer-specific drill where you simulate making passes and shooting. You can also do cone drills where you go back and forth between cones to practice changing directions. You can also do bending exercises which help to improve your hamstring and back muscles that are used when running.

Bending exercises include things like hamstring curls, back extensions, and glute bridges. Doing these exercises will help to make you more efficient when you are running and will make you a better runner.

Improve Your GameJust 1.99 p/m

Exclusive drills and sessions, get involved today!

  • 100’s of Drills
  • Coach to Camera Videos
  • Sessions from Pro’s
  • Industry Leading Advice
Try 7-Day Free Trial

Be Strong with Your Feet and in Possession

If you want to become a better player, you’ll want to make sure that you are strong with your feet and in possession of the ball. This means that you should be able to dribble the ball and control it well even when you’re in a tight spot. When you’re strong with the ball, you’ll have more opportunities to get yourself or one of your teammates into a scoring position.

You can practice dribbling with a soccer ball as often as you can. You can start by kicking the ball around in your backyard or driveway. You can also join a recreational league where you’ll have the opportunity to dribble with the ball and improve your game.

Find the Net More Often


If you want to find the net more often, you’ll want to start by practicing your shooting technique. You can do this by kicking the ball into a soccer net on your own or with a friend. You can also watch replays of famous soccer matches and try to imitate the shooting technique that the players are using. It’s important to note that you don’t want to just kick the ball as hard as you can. Instead, you’ll want to focus on accuracy and shooting with power.

You can perform some soccer-specific drills that will help you to improve your shooting technique. One drill that you can try is called the “30-30” drill. To perform this drill, you’ll dribble the ball for 30 seconds and then take a 30-second break before repeating the process again.

Stretch After the Game

Stretching is an important part of the warm-up, but it is also important to do it after the game as well. The stretching that you do after a game is called cool down stretching. It is very important to do it to help your muscles recover. When you stretch after a game, you help your muscles to relax and get ready for the next day when you will be playing again. Stretching also helps to prevent injuries by making your muscles stronger. Stretching after a game is very important for your muscles. It helps to make them more flexible and to prevent cramps. It also helps you to get rid of lactic acid that builds up in your muscles while you are playing.

Sports Psychology: Focus and Confidence

Mental Health Soccer

There are many things that go into being a good soccer player like strength, skill, and agility. But there is also a mental aspect that goes into the game as well. You need to be focused when you are on the field and be able to shut out distractions. You also need to have confidence in your skills and ability to perform. Self-talk is very important when it comes to sports and confidence. This is when you are talking to yourself and believing in your skills. When you are out on the field and having to deal with all of the distractions around you, it can be very easy to get distracted. It is important to have a focus technique that you use to help keep your mind on the game and off of those distractions. There are many sports psychologists who specialize in soccer and will be able to help you with your mental game.

Free Grassroots Fun Soccer Games eBook


Keeping players on top of their game throughout the season is critical, and small-sided games are ideal for this. There are over 50 activities in this guide to help you do just that.

Download Free Now

Cupello Warm-Up Drills

1. Zigzag One-Twos

Zigzag One-Twos

A simple foot- and leg-warming wall pass down the line before a game or training session.

2. Numbers Call and React

Numbers Call and React

Players are divided into two groups, and when a given number is called, players from the two groups swap places.

3. Bib Stretch

Bib Stretch

The stretching warm up straight out of Premier League pre-match workout is about sprinting, bending, and jumping.

4. Three Press the Ball


The key to starting games is keeping hold of the ball when under pressure. Reacting to the press is an important warmup activity.

5. Pass, Dribble, Move

Pass, dribble, move

It's a terrific method to coach dribbling in combination style movement with passing and receiving with a group of players. This is an excellent game to instruct in areas like the penalty box, where play is fast.

Final Tips to Consider

If you’re ready to take your game to the next level, it’s important that you know the basics of soccer and knows what it takes to become a better player. The tips in this article can help you to do just that. The warm-up is very important before each training session or game. It is important to do the right things during the warm-up so that your muscles are warm, your joints are loose, and your heart rate is elevated.

There are many drills that you can do to help improve your running and make it more efficient. You can also do bending exercises to help improve your hamstring and back muscles which are used when running. You should also make sure that you are focusing on your mental game. This includes being confident in your skills and using sports psychology to help you perform better.

And don’t forget, the best way to become a better player is by having fun!

Written By


Rethinking soccer coaching via our industry leading tools. Built to offer effective coaching development solutions for players and coaches of all levels.