Place a flag in the middle of a circle. Provide the circle with pawns spaced every 75-100 cm, depending on the level of the player/players.
See also:
1. Distribute the players/players around the circle between the pawns;2. start 'jogging' between the pawns (snake movement); Arms take turns (warming up)3.If they are not on track, you can call 'go' to see who is on track (if the assignment is to sprint for the whistle :-)):5. Next exercise : Zig-Zag (from left to right) between the cones,6. Run sideways outside, and make rainbows with the left foot over each cone7. Run sideways (inside) and make rainbows over each cone (with right foot); on the whistle sprint to outside the circle and back at second whistle;8. High kickswhile walking to the flag, backwards Zig-Zag to the outside;10.Close the gate towards the flag, turn hip to left, lift leg and turn inside, turn hip to right lift leg and turn inside, backward Zig-Zag back:12. 'Open the gate' towards the flag, lift left leg, turn outside, hip turns with it, lift right leg, turn outside,13. short dribble with feet forward and backward between the cones, do turn, on whistle sprint to the flag;14. short dribble with feet forward and backward between the cones, do turn, on whistle sprint a little longer (more meters) to outside the circle;