How to Do Jog, High Knees and Sprint Drills in Soccer

Before a soccer game or practice, you need to warm up. Some coaches like their players to jog slowly and stretch, but soccer is a dynamic game with short bursts of speed. A good soccer warm up should account for this and allow players to prepare for running at various speeds. Check out the following drills for a well-rounded warm up routine.

Difficulty: Moderate

Instructions

1. Set two cones or balls on the field. These can be far apart or close together, depending on how much room you want to run.

2. Begin your warm up by jogging back and forth between the objects. Run fast enough to elevate your hear rate, but slow enough to let your muscles loosen up.

3. Perform a high knees drill between the two objects. This is just like jogging, except you thrust your knees high into the air after taking each step.

4. Make sure your muscles are warmed up and comfortable, then run a few sprints using the cones or balls as finish lines. These don't have to be full speed sprints to be effective, but aim for at least 75 percent of your maximum effort.

5. Cool down with a slow jog after completing these three drills. The sprints are especially demanding, so give yourself time to relax before heading onto the field.

Tips & Warnings

• Build speed gradually during the high knees and sprint portions of the drill. This is a warm-up drill and not a race, and overexertion can easily lead to injury.

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