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Home/Training Drills/Conditioning Drills/Dynamic Mobility Warm-Up
Teloframe OfficialReviewed by Teloframe

Dynamic Mobility Warm-Up

Raise the heart rate and mobilise the whole body before training: move through a dynamic-stretch sequence with control and full range.

Live animationCON
Duration
8 min
Total drill time
Players
4
Recommended
Pitch
40 × 30 yd
Setup space
Level
Beginner
Skill required
Intensity
Low
Physical demand
Age band
U6-U8
Any format

Setup & instructions

Mark a channel about 30 yards long with cones at each end. The group works down and back in waves, doing a different dynamic exercise each length: leg swings, walking lunges with a reach, high knees, open and close the gate, heel flicks. Move with control through a full range, then jog back to recover between lengths. No ball needed. Build the pace gradually over four or five lengths.

Setup time: 1 min

Coaching focus

FROM SESSION PLAN

Coaching points

  • Controlled range: reach the stretch, don't rush it
  • Tall posture through the lunges and high knees
  • Mobilise the hips both ways, open and close the gate
  • Build the pace gradually, last lengths at match tempo
  • Breathe and stay relaxed, this is preparation not a workout

Common mistakes

  • Rushing the movements and losing the range
  • Slumping through the lunge instead of staying tall
  • Going full pace from the first length
  • Skipping the hip mobility that prevents groin strains

Progressions & regressions

VARIATIONS

Progressions

  • Add a short sprint at the end of each length
  • Finish with a ball each for the last two lengths
  • Add a reaction: change direction on a call

Regressions

  • Shorten the channel
  • Walk the movements before jogging
  • Fewer exercises, more recovery between lengths
Equipment
Cones×5
Audience
U6-U8

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The connected football coaching platform. Plan sessions, build drills, manage teams, develop players, visualize tactics.
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For
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© 2026 Teloframe (formerly FC Tactix). All rights reserved.
Privacy PolicyTerms of ServiceData Processing AddendumSubprocessorsCookie Policy