Football: Warm Up Grid

Set up to the side, using the pitch markings as an indicator of where to place your cones (on the touchline, in line with the 6 yard box, penalty spot and baseline).

On hearing your whistle players sprint as fast as they can to the first line and touch the ground with their hand before quickly changing direction and running back to the touchline.

Repeat to the next line.

Finish the suicide by running as fast as you can to the furthest cone, touch the line and run back to your original starting point.

Players start on the baseline and run one at a time. The next player starts once the player in front of them has run around the first cone.

Players sprint around the outside of the 18 yard box and then run around the cone near the D.

Players then slow down to a 50% jog and use quick feet to place both feet in each rung of the ladder.

After running through the ladder players run around the next cone and slalom in and out of the cones/poles, facing forward at all times and using quick shuffle feet.

Finally players jog back around the cones back to the start point.

Great for warm ups.

Players dribble through the cones, pass to the waiting player at the end of the cones and then run back to touch the first red cone.

They then turn and sprint back inside the red square where they play a quick one-two.

After this they run back towards the start line, looking to run onto the weighted pass from the blue player.

The next player then goes.

Stand next to the middle cone. Sprint forwards 10 metres to the first cone, turning sharply as you reach it, before sprinting 20 metres to the far cone. Sprint back 20 metres to the second cone and finish by running past the start cone.

Players should cover 60 metres in total. Complete 10 full shuttles, with 30 seconds rest between each run.