Have players line up in a straight line and perform a series of dynamic movements to warm up muscles and improve mobility. Examples include walking stretches, lunges, walking squats, leaps, bounds, hops, jumps, and twists. Focus on controlled movement, proper form, and gradually increasing intensity to prepare the body for practice.
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Related Drills
Water Break
Players take a short break to drink water and rest. Use the time to recover and get ready for the next drill.
Line Drills
Two lines face each other, the player at the head of one line has the ball. The first two players in each line run towards each other and the player with the ball passes to the other. When the ball is received, the next player in the first line comes out and the ball is passed again. After each player's turn is finished, they run to the end of the line to which they threw. Variations: Add defense. After a player passes the ball, he immediately plays defense against the person he threw to. - Underhand throws. - Ground balls - Left-handed - Make more than one set of lines doing the drill with 6 players to a set.
Static Stretch
Have players line up or form a circle and perform a series of static stretches to cool down and improve flexibility. Examples include standing stretch down, reaching down with legs apart, leaning to the right or left, seated right or left leg stretches, and butterfly stretches. Hold each stretch for 15–30 seconds, focusing on controlled breathing and proper form.
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Hawk High
Work on defensive positioning and approach in the attack zone. Defenders line up on the bottom-left cone. At the coach's signal, sprint to the top cone and address the coach as if he were a dodger. Recover to the crease cone. Variation: Include attackmen and midfielders. Increase speed as players improve. Approach from both sides.
Full Field Fast Breaks
Set up two lines of players at opposite ends of the field, with a goalie in each net, three attackmen, and three defenders at each end setup for a fast break (Attack in L shape, Defense in triangle). The drill begins when the goalies at both ends throw an outlet pass on the run to the line on their right (change to left as you see fit). The midfielder gets the outlet and pushes the 4v3 fast break, while the other line sends a chaser to the ball carrier. The drill continues until the fast break results in a shot or defensive stop.
Full Field Clearing Drill
Setup: Have 2 lines of defense on either side of the goalie, 3 middies near the center circle, and 2 lines of attack on the other side of the field near the elbows. - Ball starts with the goalie for a clear to the 2 low defenders. - The defense that doesn't get the ball is is streaking up the field towards the middle to receive it. - Once they receive it, the midfielders are cutting and asking for it - Once the midfielders receive it, the attackers are staying wide and asking for the ball - Can then get into a slow break to finish Focus on inside outside inside transition
Air Force Drill
The coach blows the whistle and rolls out a ground ball to each wing. Players race to the balls, and whoever wins each ground ball immediately leads a 4v3 fast break toward their designated end of the field. The defenders sprint back to stop the attack, and play continues until there’s a goal, turnover, or the coach whistles the drill dead. Focus on quick pickups, fast ball movement, and communication. Attackers should exploit numbers advantage, while defenders practice sliding, coverage, and recovering under pressure. Variations let you adjust intensity and complexity: change the fast break setup, add or subtract players, bring in players from other areas, or allow the ground ball loser to chase, turning it into a 4v4. You can even have the chaser come from the opposite wing to keep players reading the play and reacting quickly.