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Soccer warm up generator

Raise, activate, ball, potentiate — a warm-up routine sized to your squad and the minutes you have, with every movement animated. Flip the switch for a pre-match version.

Equipment
Focus (up to 3)
More settings

Applies to rondos, possession groups, shooting queues and fixed team drills.

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Generated training session

Sample · Generated training session

This is a sample session — set your own squad below, or describe it in a sentence, and hit Generate session.

20 min · 14 players · 1 GK

Raise

0:00 – 6:00

  • Lateral shuffle

    0.5 min

    Also called: side shuffle · defensive slide · side steps

    everyone · 2 files

    Sideways down the channel, low, feet never cross; face the same way out and back.

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Push off the outside foot
    2. Hips low, chest up

    Coaching points: Feet never cross

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Transition · 1 min

  • Outside heel flicks

    0.5 min

    Also called: outside of the foot to the hand · heel to same-side hand · outside flicks

    everyone · 2 files

    Jogging, flick the outside of the foot up to the same-side hand behind the body.

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Knee turns in slightly, hand reaches back
    2. Alternate legs

    Coaching points: Outside of the foot, not the shin

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Transition · 1 min

  • Inside heel flicks

    0.5 min

    Also called: inside of the foot to the hand · heel to opposite hand · inside flicks

    everyone · 2 files

    Jogging, flick the inside of the foot up to the opposite hand in front of the body.

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Knee turns out, hand meets the foot
    2. Keep jogging between flicks

    Coaching points: Adductors and hips wake up here

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Transition · 1 min

  • High knees

    0.5 min

    Also called: knee lifts · A-skips (skipping version) · running on the spot

    everyone · 2 files

    Out and back in the channel.

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Knee to hip height, tall posture, land under the body
    2. Arms drive opposite the legs

    Coaching points: Don't lean back · Quick contacts

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Transition · 1 min

Activate & mobilise

6:00 – 12:00

  • Leg swings, side to side

    0.5 min

    Also called: lateral leg swings · adductor swings · cross-body swings

    everyone · 2 files

    Face a partner or a post, swing one leg across the body and out 8 times, then the other.

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Toe up, leg straight
    2. Hips square

    Coaching points: Adductors — go gentle the first four

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Transition · 1 min

  • Open & close the gate

    0.5 min

    Also called: hip openers · hip out / hip in (FIFA 11+) · gate swings

    everyone · 2 files

    Walking. Knee up, swing out and away (open), then in across the body (close).

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Alternate legs the whole length
    2. Hip external, then internal rotation

    Coaching points: Stand tall, plant foot stays flat

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Watch on YouTube

    Transition · 1 min

  • Walking lunge with rotation

    0.5 min

    Also called: lunge and twist · lunge with torso rotation · lunge walk

    everyone · 2 files

    Walking lunge down the channel, rotate the torso over the front leg at the bottom.

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Back knee brushes the ground
    2. Arms out, turn from the ribs

    Coaching points: Front heel stays down

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Watch on YouTube

    Transition · 1 min

  • Ankle rolls

    0.5 min

    Also called: ankle circles · ankle alphabet · foot circles

    everyone · 2 files

    After each knee hug: foot in the air, roll the ankle both ways (or draw the alphabet).

    0:10 · 0:10 · 0:10

    GKs: 1 outfield

    1. Full circles, slow
    2. Both directions

    Coaching points: Ankle sprain is the most common futsal injury

    123456123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Red: team B, usually defending
    • Cone
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

    Key positions

    Transition · 1 min

Ball

12:00 – 16:00

  • Chips & scoops (partner)

    3 min

    Also called: chip passes · lofted passes · scoop pass

    7 pairs

    Pairs 12–15 m apart. Chip to the partner's hands or chest: left, right; then to the feet on the ground.

    GKs: 1 outfield

    1. Toe under the ball, lean back a touch
    2. Partner catches, then progresses to a cushion control

    Coaching points: Pair with the partner-serve sequence: foot, thigh, chest, head

    AB123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Ball
    • Pass: the ball travels (dashed)
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting
    Watch on YouTube

    Transition · 1 min

Potentiate

16:00 – 20:00

  • Bounding → first-touch pass

    4 min

    Also called: bounds and pass · reindeer jumps with a ball · bounding with a ball finish

    everyone · 2 files

    Bound down the channel; the coach at the end plays a firm ball in, take one touch and pass back.

    GKs: 1 outfield

    1. Long airborne strides
    2. First touch out of the feet, second touch back

    Coaching points: Land the last bound balanced — the ball comes right away

    Easier: shorter strides, jog between

    C12123
    Scene 1/4
    Drill pattern · 3 steps. Use the player groups listed above.

    What the symbols mean

    • Blue: team A, usually the side with the ball
    • Violet: server, joker or third team
    • Ball
    • Cone
    • Pass: the ball travels (dashed)
    • Run without the ball (solid)
    • Yellow dashed: where this player moves next
    • Number: the order of the actions
    • Ringed player: working in this step. Faded: waiting

How it works

Three inputs, one printable sheet

  1. 1

    Set the squad

    Players, goalkeepers, goals and minutes. Or type it: "14 players, 75 minutes, work on possession".

  2. 2

    Read the sheet

    Every block has a clock, every item a grouping that adds up to your headcount and a board you can play step by step.

  3. 3

    Swap and share

    Swap any item for its alternative, print a one-page card or copy a link that rebuilds exactly this session.

Questions

Session planner questions, answered

What is the difference between a training warm-up and a pre-match warm-up?

A training warm-up builds up over 15–25 minutes and can include contact jumps and heavier loading. A pre-match warm-up is shorter, keeps the ball in it from the start, ends with short sprints and finishing, and never uses exercises marked as not-before-a-match.

How does the planner pick exercises for my headcount?

Every exercise carries a grouping rule — rondo sizes, teams plus jokers, stations, queues per goal — and the planner only places items whose groups add up to your players with nobody left waiting beyond the limit you set.

Can I use it for a pre-match warm-up?

Yes. Choose Pre-match as the goal: the sheet becomes 12–30 minutes, keeps the ball in from the start and never includes an exercise marked as not suitable before a match.

What if I don't have goals or many balls?

Untick what you don't have. Items that need a full goal, mini goals or specific equipment leave the pool and the sheet is rebuilt from what is left.

Are the diagrams animated?

Yes. Field drills play on the same tactical board the EasyChamp club app uses, one step per scene, and body movements play as a pose strip. Print shows a filmstrip of the steps.

More free tools

The rest of the toolbox

Tournament bracket generator →Single or double elimination for 2–128 entrants. Seeds, byes and a third-place match handled for you; click a team to advance it, then print or share the link.Round robin generator →Every team plays every other team exactly once (or home and away), byes shown for odd numbers, home/away balanced. With a fixture list per team.League schedule generator →Turn a round robin into dated fixtures: pick match days, kick-off slots and how many pitches you have, and download the season as CSV.Session planner →Tell it your headcount, minutes and goal and get a timed session sheet: blocks with a clock, groupings that fit the squad, an animated board per drill and a swap for every item.

Need registration, live standings and a public site? EasyChamp runs the real thing free · pricing · all tools

Run it live on EasyChamp: fixtures, scores and standings update themselves

Free plan, no card: round robin, group stages, single and double elimination, a public site for your league at your own easychamp.com address, and team registration with entry fees paid straight into your own Stripe account.

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Soccer warm up generator (free) | EasyChamp