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Warm up for Under 10's

  • 26-08-2022 3:36pm
    Registered Users Posts: 384 ✭✭

    I'm coaching an under 10 football team and wondering what I should be incorporating into sessions as a warm-up/functional movement/stretching etc.

    I'm fine with the technical ball skills but unsure what is age appropriate and think it's an important age to iron out any issues with running mechanics.


  • Registered Users Posts: 826 ✭✭✭Deskjockey

    I don't think a warm up should be any more than 5 or 6 mins for an age group like that, really you just want a small bit of activation on their muscles, get the blood pumping and mainly getting them into the habit of doing a warm up each time which becomes more and more important as they get older.

    So over 15 metres get them to do

    2 x 50% effort runs in and out

    2 x runs in and out backwards looking over their shoulders

    2 x knees up ( high knees)

    2 x heel flicks

    2 x side to side

    2 x jumps in the air (say three jumps when running out)

    2 x bending down and touching the grass while running out

    2 x sprints

    That will get the blood pumping and move onto a little bit of ball work.

    As they get a bit older you can add In some stretches on the hamstrings, quads, some lunges, and do a few helicopters on the shoulders to get those opened up.

  • Registered Users Posts: 20,664 ✭✭✭✭Ash.J.Williams

    Kids should be playing football for as much time as possible do they need s warm up ?

  • Registered Users Posts: 826 ✭✭✭Deskjockey

    I take it you agree adults need to do a warm up to avoid injury or whatever. Assuming yes, what age do you think warm ups should start at? It's good to get kids into the habit of doing a quick warm up as part of their training as I mentioned above. Plus it gets them tuned in for the task ahead, whether it's a match, or just training.

  • Registered Users Posts: 384 ✭✭square ball

    That was pretty much what I was getting at.

    Mixed ability in the team, most lads are athletic but a couple struggling with getting off the ground when jumping and bending the back when picking up the ball and it's a vital age to rectify any slight physical weaknesses before they become reasons they stop playing at 13/14/15.

    A couple of minutes is all I'd want them to do but wasn't sure what age they need to be doing warm-ups from or what they should do at 9/10.

  • Registered Users Posts: 4,264 ✭✭✭beggars_bush

    Play a mini invasion game

    Eg Towel tag

    You need to warm up the brain and nervous system too.

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  • Registered Users Posts: 2,098 ✭✭✭rpurfield

    They dont need to be warming up like an adult team at that stage. We didn't start that until 12/13 and even then its getting them in the habit more so. like Beggars Bush has said some sort of game to get them moving is probably ideal.