Soccer drill: warm-up for d-pupils

Exercise1 RUN RIGHT AWAY

Jog to the last cap. Make sure you keep your upper body straight. Your hips, knees and feet should form a line, don't let your knees bend inwards. Run a little faster on the way back. Do this exercise twice.

Exercise 2 Jog to the first cap

Jog to the first cap. Stop and raise your knee forward. Turn your knee outwards and put your foot down. Keep your pelvis horizontal and your torso still. The hip, knee and foot of the supporting leg form a straight line. Do not let the knee of the supporting leg bend inwards. Jog to the next cap and repeat the exercise with the other leg. When you are finished, jog back. Do the exercise twice.

Exercise 3 PADDING UP TO THE INNER PITCH

Jog to the first cap. Stop and raise your knee sideways. Turn your knee inwards and put your foot down. Make sure you keep your pelvis horizontal and your torso still. The hip, knee and foot of the supporting leg form a straight line. Do not let the knee of the supporting leg bend inwards. Jog to the next cap and repeat the exercise with the other leg. When you have finished the course, jog back. Do the exercise two times.

Exercise 4 CHECK OVER YOUR PARTNERSHIP

Jog to the first cap. Shuffle sideways, at a 90-degree angle to your partner, shuffle a full circle around each other (without changing your direction of vision) and back to the first cap. Bend your hips and knees slightly and shift your body weight to the ball of your feet. Do not let your knees buckle inwards. Jog to the next cap and repeat the exercise. When you have completed the course, jog back. Do this exercise twice.

Exercise 5 SHOULDER-CONTACT PILOT RUNNING

Jog to the first cap. Shuffle sideways at a 90-degree angle to your partner. Jump in the middle to make shoulder-to-shoulder contact. Land on both feet with your hips and knees bent. Don't let your knees buckle inward. Shuffle back to the first cap. Then jog to the next cap and repeat the exercise. When you have finished the course, jog back. Do the exercise twice.

Exercise 6 ACCELERATE AND DECELERATE WORK

Run quickly to the second cap and then back to the first cap, keeping your hips and knees slightly bent. Run two caps forwards and one backwards. When you have finished the course, jog back. Do the