Warm Up U8-U14 ASC YOUTH SOCCER PROGRAM
Purpose:
This warm up is designed to incorporate the FIFA +11 and some dynamic stretch activities prior to participation in
practice and games. It is designed to provide a functional and sport relatable platform to simulate soccer specific
movements. The inclusion of an ACL prevention type strength program as suggested by FIFA and the APTA is vital and
will be added to establish a solid foundation for athletes of all ages.
Method:
Instruction of this program should be done by head or assistant coaches or sport performance specialists to ensure
proper technique and carryover between from session to session and in an effort to eliminate error. Specific
corrections should be made when improper technique is observed. Repetition will be important in an attempt to
provide constant feedback to our athletes. The program will be broken up into a “pregame/pre-practice” warm-up and
core/lower body strengthening activities. It is important to remember that the strength activities should/could be
incorporated into a practice session 1-2x/week, but is not necessarily recommended for pregame situations.
Warm-up: (The course should be set up as 5-10 sets of parallel cones at approximately 5-6 yards apart depending
upon available space).
1. Jog 25 yards up and back twice (Jog is pairs for the total established distance with gradually increasing speed on
the return run). 2 sets
2. High Knees 25 yards up and back (Back should be straight or with a slight forward bend at the waist, arms bent to
90 degrees at the elbows and pumping back and forth with knees driving up towards the chest/waist line and ball
of the foot as primary contact point to the ground). 2 sets
3. Butt Kickers 25 yards up and back (Back straight or with a slight bend at the waist, heels kicking back towards the
buttock area, arms bent to 90 degrees at the elbow and pumping with ball of the foot as primary contact point to
the ground). 2 sets
4. “Open the gate” 25 yards up and back (Back straight or with a slight bend at the waist, hip brought up to a flexed
position of 90 degrees and rotated outwards. A shuffle step can be incorporated into the move to allow for a more
fluid movement). 2 sets
Warm Up U8-U14 ASC YOUTH SOCCER PROGRAM
5. “Close the gate” 25 yards up and back (Back straight or slightly bent at the waist, hip brought up to laterally of
abducted to 90 degrees and rotated inwards. A shuffle step can be used to make the movement more fluid). 2 sets
6. Side shuffles (three then switch) 25 yards up and back (Side shuffle without clicking heels/feet together switching
directions every 2-3 shuffles. Knees are bent slightly and primary contact point to the ground continues to be ball of
the foot). 2 sets
7. Carioca 25 yards up and back (Alternating crossing one leg in font of the other during a slight jog. Ensure that trunk
is rotating and arms are used as counter balance during rotation). 2 sets
8. High Skips (Skipping high while driving the knee upwards) 2 sets
9. “Frankenstein’s” /Front dynamic hamstring stretch (Walking forward, kick leg with knee straight up. Emphasis is
on feeling a dynamic stretch to the hamstrings and keeping knee as straight as possible). 2 sets
10.“Reverse Frankenstein’s”/Dynamic hamstring and calf stretch (Walking forward reach down to the ground with
same side hand towards the ground while kicking opposing leg up and back. Emphasis on stance leg being straight
and balance). 2 sets
11.Knee to chest pull-ankle pull quadriceps stretch (Walking forward, pull one knee up to the chest for a hip/glut
stretch, then pulling same leg while grasping the ankle back towards the buttock for a quadriceps stretch). 2 sets
12.Side lunge stretch (Walking sideways, lunge out to the side rocking back and forth for a dynamic groin stretch). 2
sets
13.Front lunge hip flexor stretch (Walking forward, lunge forward with trailing knee contacting the ground,
emphasizing stretch to the front of the hip area). 2 sets
14.Foot sweep calf stretch (While walking forward, reach down towards the foot, with toe raised up and heel in
contact with the ground emphasis on stretch to the calf area). 2 sets
Warm Up U8-U14 ASC YOUTH SOCCER PROGRAM
Running Activities:
1. Front sprint to back peddle (5 yards by 5 yards x 5) jog back return. (As a pair, sprint forward for 5 yards
followed by back peddling for 5 yards and repeat. Emphasis on proper knee position with stopping when going
forward and proper body position when back peddling). 2 sets
2. Circling Partner (Sprint out as a pair 5 yards to side shuffle circling partner to 5 yards sprint. Emphasis on proper
ball of foot contact and knees bent during shuffling). 2 sets
3. Jump Shoulder Contact (Jog/sprint out 5 yards, shuffle sideways, jump up and into partner landing on both feet
holding landing for 1-2 seconds, return as a side shuffle and sprint to next cone). 2 sets
4. Zig-Zag sprint for 25 yards (Sprint a angles towards each cone, planting outside foot to the cone and accelerate
to next cone and repeat. Emphasis is on proper cutting form and knee position). 2 sets
U12 - WEEK 1 ACTIVITY PLAN
U12 - WEEK 1 ACTIVITY PLAN
U12 - WEEK 2 ACTIVITY PLAN
U12 - WEEK 2 ACTIVITY PLAN
U12 - WEEK 3 ACTIVITY PLAN
U12 - WEEK 3 ACTIVITY PLAN
U12 - WEEK 4 ACTIVITY PLAN
U12 - WEEK 4 ACTIVITY PLAN
U12 - WEEK 5 ACTIVITY PLAN
U12 - WEEK 5 ACTIVITY PLAN
U12 - WEEK 6 ACTIVITY PLAN
U12 - WEEK 6 ACTIVITY PLAN
U12 - WEEK 7 ACTIVITY PLAN
U12 - WEEK 7 ACTIVITY PLAN
U12 - WEEK 8 ACTIVITY PLAN
U12 - WEEK 8 ACTIVITY PLAN