Release
2 minutes
Roll calves, quads and the outside of the hips. Keep it brief: the goal is to start moving, not to relax.
Exercises
- Calf roll
- Quad roll
- Glute and hip roll
Warm-up guide
The 10-minute soccer warm-up
Soccer is sprints, cuts and kicks from a standing start. This warm-up moves from the hips outward, then adds quick feet so the first sprint isn't a shock.
Same order as our 10-minute warm-up: release, then mobilize, then activate. You move from slow and broad to fast and specific. Do it before every session; it takes 10 minutes.
This guide is general fitness information, not medical advice. If you have pain or an injury, check with a qualified professional before training.
Mobilize
4 minutes
Set two cones about 15 m apart and move between them, opening the hips and groin with every pass.
Exercises
- Hip-out and hip-in walks (open and close the gate)
- Walking lunges with a twist
- Lateral shuffles
- Backpedal to jog
Activate
4 minutes
Fire up the glutes, then sharpen footwork on the ladder before you touch the ball.
Exercises
- Banded monster walks
- Ladder: one foot in each rung
- Ladder: two feet in each rung
- Ladder: lateral in-and-out
Flat-Rung Agility Ladder
A 15-foot ladder with adjustable flat rungs for footwork drills on any surface.
$32.00
Loop Resistance Band Set
Five color-coded resistance levels for glute, hip and shoulder activation.
$24.00
Get the gear in one kit
The Speed & Agility Kit has the ladder, cones and bands for this whole routine, at 15% less than buying them separately.
Shop The Speed & Agility Kit