Quick Dynamic Warm-Up Every Non-League Player Should Do

CREATED BY: David Leese

Introduction:

Warming up is everything — especially as you get older. I’ve lost count of how many injuries I’ve picked up from teams skipping proper warm-ups, just smashing balls at goal or sprinting full tilt without any prep.

Don’t make the same mistake. A solid warm-up protects your body, fires up your muscles, and sharpens your focus for the session ahead.

Here are 12 activation warm-up moves every non-league player should do before training — no fancy gear needed.

Video

https://www.youtube.com/shorts/uzKWBE02E3k

Whether it’s a quick 6-a-side, a kickabout, or a full match, this is the warm-up that gets everything firing. No messing about—just 12 simple moves to wake your body up and lock in your focus. Follow this, and you’ll be ready to go from the first whistle. Here’s the step-by-step breakdown.

Alright, let’s get you warmed up fast and right with these 12 moves:

Start with a light jog for 30 seconds—just to get the blood flowing.
Next, pump those knees up high with high knees for 10 seconds—drive those hips!
Now, switch to butt kicks for 10 seconds—kick your heels up to your glutes.
Time to close the gates for 20 seconds—step forward and bring your feet close together.
Then, open them up with open gates for 20 seconds—step wide and stretch those hips.
Shake it out with some Samba steps on each side for 20 seconds—get that rhythm and hip mobility.
Follow with 3-way kicks on each side for 20 seconds—forward, side, and back kicks, controlled but sharp.
Now, take the ball through your knees three times—lift it, pass it, focus on quick feet.
Hit some power skips for 10 seconds—explosive, driving upwards.
Then do sideways skips for 10 seconds—stay light and quick on your feet.
Move into a forward shuffle for 10 seconds—short, sharp steps, keep low.
Finish with 3 sprints of 10 meters—all out, fast and focused.

That’s it - quick, effective, and no equipment needed. Do this before every session and get ready to perform.