Warm Ups with hands and feet

Football Coaching Courses, a candidate's notes

Eye Ball Coordination

Players face each other 1 yard apart
- Both players have a ball in the palm of the right hand level with the shoulder
- At "Go" both players push the ball to the other players left hand
- Each player flips the ball from the left hand into the right hand and play continues
- Balls should be circling clockwise
- How fast can you go without dropping the ball
- Change direction and go anti-clockwise
Repeat this exercise but with the hands at waist height

Players separate slightly

Player A throws the ball at player B's chest
B at the same time throws a ball to A over the other ball with a slight arc.
Repeat and continue
How fast can you go without dropping the ball
Change to player B hits chest while player A arcs

Similar to exercise 3
- Player A throws to B at shoulder height
- B at the same time bounces the ball in the middle area to player A
- Repeat with 1 player throws and 1 player bounces the ball
- How fast can you go without dropping the ball
- Change over.
Similar to exercise 3
- Player A throws to B at shoulder height
- Player B at the same time throws or bounces the other ball to A
- Change over
Side skip throw
- Players stand diagonally at opposite corners of an imaginary 1 yard square
- Each player gently throws the ball waist high straight to the vacant corner
- Both players skip sideways to catch the others ball
- Repeat from the new position and continue
- The key is a staight throw,but move sideways
- How fast can you go without dropping the ball
Side skip bounce
- Same movement as for exercise 6 but players bounce the ball across
Individual up and over
- Players throw the ball over their heads
- Without turning catch the ball behind the back
- Flip back over from behind and catch again in front
- Repeat
Individual
- Player stands with legs apart
- player takes the ball in both hands behind the neck
- Drop the ball down the back letting it bounce through the legs to catch in front
Individual through leg bounce
- Players stand with legs side ways apart
- Players bounce the ball through their legs from front to back and catch behind
- Then bounce the ball through from behind and catch in front
Individual ankles to head
- Players stand feet together and hold the ball close to the ankles
- Circle the ball clockwise around the ankle hand to hand
- Raise the ball and circle clockwise around the knees
- Raise again and circle clockwise around the hip
- Raise again and circle clockwise aound the waist
- Raise again and circle clockwise aound the chest
- Raise again and circle clockwise aound the head
- Circle back down again but anticlockwise
- Repeat but starting anti clockwise
Individual figures of eight through legs
- Stand with legs apart side to side
- Pass the ball through and aound legs in a figure of eight from behind
- Change direction and pass from thr front
Individual stationary ball blip (one)
- Stand with legs apart
- Bend to hold the ball in both hands between the legs
- Blip the ball and and quickly take both hands behind the legs to catch it before it drops
Individual stationary ball blip (two)
- Stand with the legs apart but this time one hand holds the ball from the front the other from behind between the legs
Two ball pairs heading game
- One player heads,the other serves
- Player A serves the first ball to his/her self and heads into the air over to B
- As the ball is headed to B,then B serves the second ball to A and while B catches the first ball A heads the second
- Can you get both ball in the air coninuously
- The player serving has the hardest job
- Change to let player B head
Two ball pairs volley game
- As for exercise 15 but this time volleying the ball gently
Individual two ball bounce
- Each player has a ball in each hand
- Players bounce the ball in the right hand and immediately bounces the ball in the left hand
- Continue bouncing both balls in turn
- How long can you keep going
Individual ball bounce exchange
- Player A holds the ball in both hands
- Player B serves a second ball which player A catches on top of the ball and balance it
- A then must exchange the ball being held with one balanced on top without dropping them
Spotty dog
- Each player has one ball and holds it in either the left or right hand
- Whilst doing the semi-splits front to back the player bounces the ball between the legs to catch with the other hand
- Immediately bounce the ball back while changing feet with a different foot forward each time the ball bounces through the legs