This warm up is designed to incorporate both skill and agility work by using both balls and ladders.
Players rotate in a circular manner between the agility exercises and ball work (see diagram above). Make sure the tempo is high and focus on quality technique:
Ball Work Exercises:
Pass the ball back using “one touch”
Volley the ball back. Good arm movement. Rhythmic!
Control ball with thigh and volley back using opposite foot.
Control ball with thigh and volley back using same foot.
Jump to control ball with chest and volley back.
Run forward, touch ball with hand, run backwards and head the ball (feet off the ground).
Head the ball (feet off the ground) greater distance. Jump on the spot.
Agility Ladder Exercises
Side to Side
One Leg Hop
Video samples of Agility Ladder Exercises can be found at this link.
Area 20 yards x 20 Yards
Cones or Flag poles
Supply of Balls