Sunday, November 17, 2013

Light Traffic [Warm-up Drill]

The warm-up could be the most boring part of the training session.
2 laps of run, back-pedalling on the short sides, sprint the last 20 meters. Then, all on one line and do some dynamic stretching; job done.
Every time the same routine. If people spends a lot of time thinking about new drills to avoid the tedium, why shouldn't we do the same for the warm-up?

Here I will show you a nice warm up drill that I use when I am coaching multisport.

This drill is called “The light-traffic”.
All your players are on the line (again?). When they are ready, you shout red, orange or green.

Green → they sprint forward
Orange → they slowly run forward
Red → they stop

You keep on shouting the colours and you can even change the exercise, e.g. back-pedalling or frog jumps, focusing on the muscles that the players are going to use the most during the training.

To make the drill more competitive and fun, you can introduce a forfeit every time a player doesn't follow your command, for instance you shout red! Then, red again and someone runs forward instead of staying still.

The effectiveness of this drill depends on the “creativity” of the coach and on his ability to make the training “interesting”.

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