15 Warm Up Exercises with the Ball (Approved by UEFA/FIFA Standards)

The days of static stretching and slow laps around the field are over. Modern football demands a warm-up that is dynamic, intense, and, most importantly, involves the ball.

If you watch any top-tier match, from the Champions League to the World Cup, you will see a specific routine. This isn’t random. It is based on physiological principles designed to maximize performance and minimize injury.

The goal of a warm-up is not just to “get warm.” It is to prepare the nervous system, increase blood flow, and mentally switch the player from “rest mode” to “competition mode.”

Below, we break down the 15 essential warm-up exercises used by elite teams, aligned with UEFA and FIFA injury prevention standards (such as the FIFA 11+ program).

Why Do We Warm Up? (The Physiology)

Before we get to the drills, it is crucial to understand why this specific routine works. According to sports science research, an effective warm-up provides seven key physiological benefits:

1. Increased Contraction Speed: Warmed muscles contract and relax faster, giving players that “explosive” first step.
2. Reduced Stiffness: Dynamic movement lowers viscous resistance in the muscle, allowing for smoother, fluid motion.
3. Better Oxygen Delivery: Hemoglobin releases oxygen more readily at higher muscle temperatures, fueling the engine faster.
4. Nerve Activation: It “wakes up” the nervous system, facilitating faster motor unit recruitment for sprints and tackles.
5. Metabolic Boost: It dilates blood vessels (vasodilation), increasing blood flow to active tissues.
6. Heart Rate Prep: It gradually elevates the heart rate to a workable zone, preventing the shock of sudden exertion.
7. Mental Focus: It acts as a ritual to narrow the player’s attention solely to the training or match ahead.

Coach’s Tip: The main part of your training session should start immediately after the warm-up to retain these benefits. Do not let players stand around for 10 minutes while you set up cones.

“While a good warm-up is the first line of defense, keeping your squad healthy requires a long-term strategy. To learn more about managing player loads and avoiding burnout, read our full guide on Injury Prevention & Recovery.”

Part 1: The Activation Phase (With & Without Ball)

This phase increases body temperature. Players should be moving constantly. You can perform these in a grid or across the width of the pitch.

• Jogging with Arm Movements: Light jogging while circling arms forward and backward to loosen the upper body.
• Shoulders / Arms Together: clapping hands behind the back and in front of the chest while jogging.
• Heel Lifts (Butt Kicks): Rapidly bringing the heels to the glutes to activate the hamstrings.
• Knee Lifts (High Knees): Driving the knees up to hip height to activate the hip flexors and core.
• Backwards Running: crucial for defenders. Ensure players turn their heads left and right to scan while moving backward.
• Shuffles (Side-to-Side): Lateral movement in a low defensive stance, facing the same direction, then switching.
• The “Lambada”: A karaoke/grapevine movement crossing legs over and behind to open up the hips.
• Tripling: Very small, rapid steps on the balls of the feet (tippy-toes) to activate the calves and Achilles.

Part 2: Dynamic Stretching (Injury Prevention)

Note: Static stretching (holding a stretch) is avoided here as it can reduce power output. We use dynamic stretching instead.

• Adductors (Groin): “Open the Gate” and “Close the Gate” movements with the knees while walking.
• Hamstrings: “Frankensteins” or straight-leg kicks, reaching the hand to the opposite toe.
• Quadriceps: Walking quad stretch, grabbing the ankle for 1 second and reaching the opposite hand to the sky.
• Calf/Soleus: “Sweep the grass” movements.

Part 3: Neural Activation (Speed & Agility)

This is the final phase before the match starts. It mimics the high-intensity movements of the game.

• Straight Forward Acceleration: Jog 50%, then accelerate to 90% for 10 meters. (2 Reps)
• Sideways to Sprint: Shuffle sideways for 5 meters, then plant the foot and sprint forward. (2 Reps)
• Backward to Sprint: Backpedal for 5 meters, turn hips, and sprint forward. (2 Reps)
• Change of Direction: Sprint forward 5 meters, stop (decelerate), backpedal 2 meters, then sprint again.

Download the Full PDF Guide

We have compiled all 15 exercises into a printable PDF checklist. You can print this out and give it to your team captain to lead the warm-up before every match.

Download the Warm-Up Exercises PDF Here

FAQ: Common Warm-Up Questions