Run Leader Development Day

Warm Up ideas

Dynamic Movement

• Walking on heel of foot• Walking on balls of feet• Knee to chest• Hamstring• ITB• Quadriceps• Abductors• Sumo squat and crab• High knee hurdle walk• Backward walking/ running• Carioca – with high knee lift• Side steps with hands clapping above head• Low leg skipping• Knee across skip• High knee skip Side swings – forwards, backwards & side

Single leg drills

• Single knee dead leg lift – isolate the running cycle of each leg

• Single leg – recovery drill – isolate the running cycle of each leg

Lunge

1. Hamstring recovery – walk through2. Forward lunge3. Backwards lunge4. Sideways lunge5. Lunge with twist (rotate upper body and arms)6. Lunge with arms straight (hands locked together) above

head7. Combination pattern

Warm up Games – Count the Passes

1. Create a square using cones2. Divide the performers into two groups3. Leader counts the number of passes each group can make

before the opponents intercept the ball e.g. 104. Performers will need to run within the confines of the

playing area but cannot run with the ball. Bounce passes are not allowed.

Warm up Games –Touch Pass

1. Create a square using cones2. Divide the performers into two groups3. The leader nominates one team to start the game who should try

to touch a performer from the opposition using a touch pass.4. To do this they will need to move around playing area.5. Performers will need to run within the confines of the playing

area but cannot run with the ball. 6. Once a player has been touched they should run a set number of

times e.g. 3 around the perimeter of the playing area.7. The aim is to try and get all the opposition players out within a set

time period.

Warm up Games - Moving circles

• Two circles with four players in each circle.• The players in each circle jog in a different direction (i.e.

clockwise and anti clockwise)• The ball is passed between players from one circle to another

(any performer)

• Focus on timing the pass and different types of pass

(Donovan, 2010)

Warm up Games –Quick fire pass

• Divide performers into group of two. Standing 5m apart and facing each other the performers pass to each other with one using a chest pass and the other a bounce pass.

• Performers alternate types of pass.