A Simple Football Warm-Up for Kids

By FootieSkills · Published 19 September 2026

A warm-up gets the body ready to run, turn and kick, and the mind ready to concentrate. It only needs five minutes and no equipment. This routine works for a solo session in the garden or a group of children arriving at the park.

Why warm up

Cold muscles are stiffer and children who start a game or drill at full speed are more likely to feel tight or pull something. A warm-up gradually raises the heart rate, loosens the joints and practises the movements you are about to use. It is also a useful signal that practice is starting.

The five-minute routine

Do each move for around 20 to 30 seconds. Keep the pace gentle to begin with and build it up.

Easy jog: jog around the space at a relaxed pace.
High knees: lift your knees towards your chest as you move forward.
Heel flicks: kick your heels up towards your bottom as you jog.
Side steps: step sideways with knees bent, like the jockey shuffle, then switch direction.
Leg swings: hold a wall or a friend and swing one leg forwards and back, then across the body. Swap legs.
Lunges with a twist: step forward into a lunge and gently turn your chest towards the front leg.
Build-up runs: three short runs, starting at half speed and finishing at about three-quarter speed.
With the ball: finish with slow dribbling using both feet, then a few gentle passes.

Warm-up games for younger children

Under about eight, a list of exercises will bore them within a minute. Hide the warm-up inside a game instead:

Copy the leader. One person jogs, hops, skips or side-steps around the space and everyone copies. Swap leaders often.
Freeze. Move around the space as instructed, and freeze on a balance (one leg, arms out) when you shout "stop". It quietly builds balance.
Animal moves. Bunny hops, crab walks and big giant steps all raise the heart rate and loosen the hips without anyone noticing it is a warm-up.

Adjusting for age

For 5 to 7 year olds, keep it to two or three minutes, use games and make sure they have a ball at their feet fairly soon. For 8 to 11 year olds, the full routine works well, and you can hand them a bit of responsibility by letting them lead a move. Older players can spend longer on the build-up runs and add a few sharper changes of direction before they start.

What to avoid

Long, held stretches before playing. They are better after exercise. Before it, use movement.
Going flat out straight away. Start gentle and build up.
Skipping it because "we are only having a kickabout". Two minutes is better than nothing.
Making it boring. Turn it into a game: copy the leader, or freeze when you shout "stop".

Cool-down

A cool-down helps the body settle after activity. After the session, walk for a minute or two while breathing slowly, then do some gentle stretches for the thighs, calves and hips, holding each for about 20 seconds without bouncing. Have some water and something to eat if it has been a long session.

When something hurts

Aches after a hard session are normal, but sharp or lasting pain is not. Stop, rest, and get it checked by a doctor or physio if it does not settle. This guide is general information for casual practice, not medical advice.

Use it with the roller

The warm-up fits neatly in front of any session. Once you are warm, tap ROLL for a new skill, or follow our 30-minute session plan which starts with this routine.