Warm-Up Exercises for Kids Soccer

What if a short, active routine could make your team sharper and safer in minutes?

I guide coaches and parents with simple, dynamic moves that get players ready fast. Static stretching before play can lower power. That is why I use motion that raises heart rate and loosens the body.

These activities use 20–30 second bouts. Think walking knee hugs, lunges, squats, leg swings, inchworms, and side shuffles. Each move matches real game demands and builds elastic tendons and joints.

I keep the plan short on time and big on impact. You can run it in a small space and adapt the count by group size. The goal is to arrive warm, focused, and ready to enjoy practice.

Table of Contents

Key Takeaways

Use dynamic motion, not long holds, to boost readiness.
Short, 20–30 second blocks raise heart rate and mobility.
A simple plan saves time and helps coaches lead with confidence.
Moves should mirror the demands of the game.
Adapt repetitions by player need and space available.

Why dynamic warm-ups work better for kids than static stretching

Short, game-like drills get blood moving and joints ready in a way static holds do not.

Dynamic motion raises heart rate and warms the body. That makes muscles more ready to produce force and control.

Children under age 10 already have good flexibility. Long static stretching held for many seconds can blunt power and slow players. Save long holds for the end of practice.

A coach can use small drills that copy running, cutting, and ball contact. These actions wake up joints in all planes so the body can turn, stop, and start.

Use short patterns timed in seconds to keep attention and increase heart rate.
Give one clear cue at a time, like “knees soft” or “chest up.”
Mix light accelerations, mobile hips, and brief jumps to prime muscles and balance.

Soccer warm-up exercises for kids: dynamic drills to start every practice

Start practice with quick, game-like drills that switch motion and focus every 20–30 seconds.

Set 6–10 pairs of parallel cones about 5–6 meters (6–7 yards) apart. Run this block outside on flat ground. I keep each drill short and clear so the team stays sharp.

Key sequence (two sets each):

Jog to the last cone, then accelerate back. Use the return to build speed without strain.
Stop at each cone for hip out then hip in. Lift the knee and rotate, alternating legs.
In pairs, shuffle on toes, circle low, then return. This drill trains footwork and awareness.
Meet mid-line and jump sideways for light shoulder-to-shoulder contact. Land soft on both feet with knees tracking over toes.
Run two cones forward, one cone back with quick, short steps. Keep hips and knees slightly bent.

Add 20–30 seconds each of walking knee hugs with controlled leg swings, inchworms (hands out to a push-up, hold a beat, walk feet in), then squats and lunges.

Drill	Setup	Duration	Primary focus
Jog & accelerate	6–7 yards between cone pairs	2 sets, 20–30 seconds	Speed control, heart rate
Hip out / hip in	Stop at each cone	2 sets, per cone	Hip mobility for cuts
Partner shuffle & circle	Pairs meet mid-way	2 sets, 20–30 seconds	Footwork, awareness
Contact jumps + quick steps	Meet and jump, then short runs	2 sets, 20–30 seconds	Landing safety, quick feet

Coaching cues: Use short phrases: “toes up,” “chest up,” “soft knees.” Guide players with clear counts and keep the drill pace upbeat. For more footwork progressions see footwork tips.

Warm-up games kids love that prepare them to play

Start with short, playful games that wake up feet, eyes, and thinking.

Red Light, Green Light

Set a 15–20 yards lane on the field. Each player starts with a ball.

You call “green” to dribble and “red” to stop and freeze the ball. Add “yellow” for a slow dribble and “blue” for fast toe taps.

Goal: build quick stops and explosive starts while keeping the ball close.

Sharks and Minnows

Create a 20×15 yards area. Most players dribble as minnows. One player is the shark.

The shark tries to knock a ball out. When a minnow loses the ball they join the sharks.

Goal: improve shielding, head-up dribbling, and reaction under light pressure.

Hospital Tag

Use a 15×15 yards area. Players move with or without a ball. A tag adds a “hand” to a body spot.

A second tag adds another spot. Switch to rounds with the ball so balance meets ball control.

Play-Practice-Play

Start with a 3v3 game as players arrive. Pause for a short practice cue. Return to play.

Keep rounds 60–90 seconds. Use 6–10 balls on the side so restarts are fast. Celebrate effort and team moments.

Round	Area/Yards	Primary focus
Red Light, Green Light	15–20 yards lane	Stops, starts, ball control
Sharks and Minnows	20 x 15 yards	Dribbling, shielding, pressure
Hospital Tag	15 x 15 yards	Balance, coordination, fun

Coach-ready sample warm-up plans by age and time

This quick plan gives coaches exact minute-by-minute blocks to use on any field.

I keep cues short and clear. Use a simple timer and keep balls on the side for fast restarts.

U6–U8 (10 minutes)

3 min: small-sided game on a 20 x 15 yards field so each player has a ball and can play freely.
4 min: simple dynamics without ball — walking knee hugs, leg swings, squats (20–30 seconds each).
3 min: fun game like Red Light, Green Light to return to play and end upbeat.

U9–U10 (12 minutes)

3 min: 3v3 small-sided game on a 25 x 18 yards field.
6 min: cone drills (jog & accelerate, hip out/hip in, partner shuffle, quick forward/back runs). Do 20–25 seconds per drill, one round.
3 min: player ball touches — toe taps, inside-inside, gentle turns to boost confidence with the ball.

U11–U12 and U13–U14 (15–20 minutes)

U11–U12: 6 min cone runs (5–6 meters apart) + 3 min light strength (squats, vertical jumps, 20–30 seconds each) + 3 min plant-and-cut runs at 80–90% across 20–25 yards.
U13–U14: 8 min progressive cone work + 4 min strength & balance (side plank or single-leg stance with a ball) + 4 min high-tempo small-sided game.

Keep one step cues like “plant outside foot” or “soft knees.” Run blocks outside on flat grass or turf with clear lanes marked.

Age Group	Total Time	Key Blocks	Primary Focus
U6–U8	10 minutes	Game / Dynamics (no ball) / Fun game	Ball contact, basic movement
U9–U10	12 minutes	Game / Cone drills / Ball touches	Footwork, ball control, speed control
U11–U14	15–20 minutes	Cone runs / Strength block / Plant-and-cut or small-sided play	Power, cutting mechanics, balance

Quick tips: Call out remaining seconds near the end of each rep. Reset the field fast so teams stay sharp and engaged.

Conclusion

Finish with clear next steps so your team leaves ready and confident.

Keep drills short and game-like. Repeat rounds two to three times based on effort and rate.

Use simple cues: soft knees, hips and knees bent, chest up, eyes and head up, and hands ready for balance. Land softly from jumps. Do not let knees cave inward.

Place balls to the side for fast restarts. Swap roles so each player sees both sides of play. Pick one or two variations per block and stop on a win near the end.

I want your sessions to stay simple and joyful. Try one drill again next week and track small progress.

FAQ

What should a brief warm-up session include for young players?

Start with light jogging and dynamic movements that raise the heart rate. Add joint mobility—ankles, knees, hips, shoulders—then progress to short accelerations and sport-specific patterns like quick steps and low lunges. Keep it playful and under 15 minutes for younger groups.

Why are dynamic movements better than long static holds for children?

Dynamic drills boost blood flow and prepare muscles and the nervous system for activity. They improve coordination and reaction speed. Long static stretches can temporarily reduce power and don’t mimic the quick actions seen in matches.

How do I set up a simple cone run drill?

Place cones 5–6 yards apart in a line. Have players jog between cones, then accelerate for the final cone. Repeat with partners to keep motivation high. Use short bursts to keep heart rates up without overdoing it.

What are easy partner drills that build coordination?

Try circling shuffles where two players face each other, shuffle on their toes, and change direction on a cue. Hip openers with a partner holding balance and light shoulder-to-shoulder jumps teach contact awareness while staying fun.

Can warm-up games replace drills in a short session?

Yes. Play-based games like Red Light, Green Light or Sharks and Minnows raise heart rate, teach starts and stops, and build agility. For ages U6–U10, games often work better than formal drills to maintain attention and excitement.

How long should warm-ups be for different age groups?

For U6–U10 keep it around 10–12 minutes with a play-first approach. For U11–U14 extend to 15–20 minutes and include cone runs, partner work, and light strength moves like squats and lunges to prepare for game tempo.

Are inchworms and walking knee hugs appropriate for youth sessions?

Absolutely. Inchworms activate the whole body and improve shoulder and core mobility. Walking knee hugs and controlled leg swings help loosen hips and hamstrings while reinforcing balance and coordination.

How do I measure intensity during the warm-up?

Watch breathing and effort. Players should be noticeably warm and slightly out of breath but not exhausted. Use short, timed efforts—15–30 seconds—or set distances to control intensity and keep sessions safe.

What safety tips should coaches follow during contact drills?

Emphasize safe landings and controlled contact. Teach players to bend knees on landing, keep hips low during shuffles, and use soft hands for shoulder-to-shoulder work. Stop activities if players show pain or excessive fatigue.

How can I transition from warm-up to the main practice smoothly?

End the warm-up with a short, game-like activity that includes the ball and the skills you’ll work on. This “play-practice-play” model helps players apply the warm-up and keeps energy high for the main session.