This warm- up is commonly used as a pre-match preparation, working in
pairs across the width of the field.

Set Up Entire group works in pairs across the width of the field. The coach (or in some cases the captain of the team) is at the front of the group and sets the rhythm and tempo of the exercise. The coach starts off at a slow jog pace, and then undertakes the following sequence.

Click on the links below to see video demonstrations of each warm exercise.

1. Warm Up Jog
2. Heel Touches
3. Knee Touches
4. Knee and Heel Touches
5. Chest arms back, front and clap
6. Thighs, Chest, Head
7. Side step forward
8. High Kicks
9. Trunk Twists
10. Carioca
11. Side Jacks
12. Inside Feet
13. Side Swings
14. Thigh, Thigh, Heel, Heel
15. Back Steps
16. Sky Stretch

On each of the exercises it is crucially important that each player works to their own limits. All of the exercises are done whilst moving across the pitch and back again, the coach or the captain setting the tempo, and rhythm at
all times.

After this phase is done then the players work in groups of 2, for the rhythmic dynamic stretches.