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One-Player, One-Ball Warm-Ups

One-Player, One-Ball Warm-Ups

The majority of the warm-up exercises contained in this series involve the players using their hands to manipulate the ball.  Because the players need to understand that this is not normal for the game, and because a certain level of physical maturity is required, it is recommended that these exercises be used with players 9-years old and above.

(U-9 through Advanced)

Standing, start with feet together, end with feet together – jump back-to-front and front-to-back with feet going simultaneously to opposite sides around the ball

Standing, feet together jump over ball – back-to-front and front-to-back; side-to-side

Standing, throw ball up into air – jump to catch, like a goalkeeper

Standing, throw ball up into air – forward roll; get up, catch before it hits the ground

Standing, throw ball up into air – lie on ground; get up, catch before it hits the ground

Standing, throw ball up into air – perform push-up; get up, catch before it hits the ground

Standing, throw ball up into air – squat thrust; get up, catch before it hits the ground

Standing, bounce ball in front with both hands – hard and fast

Standing, bounce ball in front with both hands – while running in place; while skipping; while jumping

Standing, bounce ball in front with both hands – raise right leg over ball as it hits the ground; bounce, raise left leg over ball

Standing, feet shoulder-width apart – bounce ball three times in front with both hands – place third bounce between feet; turn; catch; resume bouncing while facing in opposite direction; repeat

Standing, feet together – roll ball around feet counter-clockwise with right hand; roll ball around feet clockwise with left hand

Standing, feet shoulder-width apart – roll ball around feet counter-clockwise with right hand; roll ball around feet clockwise with left hand

Standing, feet shoulder-width apart – roll ball in a “figure 8,” right hand passing the ball from the front, then between the legs to behind, then left hand bringing the ball back in front and doing the same

Standing, feet more than shoulder-width apart – Hold ball in air between legs, right hand in front, left hand from behind – reverse hands without letting the ball hit the ground

Sitting, feet together, legs outstretched – roll ball around body counter-clockwise with right hand; roll ball around feet clockwise with left hand

Sitting, knees bent, soles on ground, one heel to buttocks – toss ball high into the air; stand to catch

Sitting, feet together, legs outstretched – toss ball high into the air; stand to catch

Lying on back – roll ball over stomach; arch hips up from ground so body is supported on feet and shoulders; roll ball under lower back; return to lying on back; repeat

Front leaning rest, hands on ground with ball under chest – push ups; chest to ball

Front leaning rest, hands on ground with ball under chest – push ups; alternate to left side of ball then to right

Front leaning rest, with hands on ball under chest – push ups

Lying on back, ball captured between feet, arms on ground above head – lift both legs together and transfer ball to hands; return legs to ground; sit up and transfer ball back between feet

Lying on back, ball captured between feet – “V” sit-ups

Lying on back, ball captured between feet – “V”-up position; trunk twists: legs to left, then to right (arms can be moved simultaneously to opposite sides)

Lying on stomach, full extension – bounce ball with both hands out in front; bounce ball with right hand out in front; bounce ball with left hand out in front

Jogging, “bowl” the ball out ahead with right hand – collect with both hands, bowl again with the left hand; width of field

Running, throw ball up into air slightly out ahead – catch like a goalkeeper; repeat; width of field

Running, throw ball up into air slightly out ahead – control with instep then dribble; repeat with thigh; repeat with head width of field

Running, “bowl” the ball strongly out ahead – sprint to ball; control; dribble; width of field; return

Running, kick the ball strongly out ahead – sprint to ball; control; dribble; width of field; return

Running, speed dribble – width of field; return

Juggle, any part of body – width of field; return

(See the Sideline-to-Sideline Dribbling Drills Series, which can also be used as one-player, one-ball warm-ups.)

(Also see Two-Players, One Ball Warm-Ups.)

Coaching Tips:

  • These warm-ups are generally used for practices only.
  • These warm-ups are usually used in conjunction with proper stretching performed in advance.

 

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John Harves

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