Football warm-up drills with a ball

Warm-up drills with a ball and no equipment, usable on any pitch: getting going, building intensity and enjoying the game.

Thibaud C. · Fitness coach · Last updated: September 26, 2026

Here is a bank of 10 warm-up drills with a ball and no equipment at all: the spaces use the pitch markings you already have (centre circle, penalty area). It's the type of warm-up players enjoy most.

The suggested order goes from individual touches towards collective play, with rising intensity.

1. Free dribbling

One ball each, dribbling freely in a space marked by the pitch lines (the centre circle for 8 to 10 players, the penalty area for a full group). Vary the contact surfaces: inside, outside, sole.

• Duration: 2 to 3 minutes.
• Key points: ball close to the foot, head up to avoid the other players, both feet.
• Progression: call a contact surface every 30 seconds.

2. Dribbling with changes of pace on a signal

Same set-up: on the coach's signal, each player accelerates with the ball for 3 seconds then returns to a slow pace.

• Duration: 2 minutes, 6 to 8 signals.
• Key points: ball under control during the acceleration, change of direction each time you go back to the slow pace.
• Progression: a visual signal (raised arm) rather than a whistle, to force heads up.

3. Passing in pairs

Two players facing each other 10-15 metres apart. Inside-of-the-foot passes, first in two touches (control then pass), then one touch.

• Duration: 2 minutes (1 minute two-touch, 1 minute one-touch).
• Key points: firm passes along the ground, first touch oriented forwards, standing foot beside the ball.
• Progression: increase the distance to 20 metres and alternate right and left foot.

4. Pass and follow in lines

Two lines facing each other 12-15 metres apart. The first player passes to the player opposite and runs to join the back of the opposite line.

• Duration: 3 minutes.
• Key points: pass at the right tempo, an active run straight after the pass (no walking).
• Progression: a one-touch lay-off then a pass, or a run with a cut before joining the line.

5. One-twos on the move

In pairs, moving forward side by side over 20 metres, string together one-touch one-twos: pass, run a few metres, lay-off.

• Duration: 3 to 4 lengths there and back.
• Key points: pass in front of your partner (into his run), communication, keep moving.
• Progression: finish the last length with a 10-metre acceleration with the ball.

6. 5-against-2 rondo

Five players in a circle (or on the centre circle), two inside chasing the ball. The outside players keep possession in one or two touches; whoever loses the ball (or whose pass is intercepted) swaps with one of the players in the middle.

• Duration: 3 to 4 minutes.
• Key points: reposition after every pass, play through the gaps, two touches maximum.
• Progression: impose one touch for the players who are comfortable.

7. Aerial control in pairs

One player throws the ball by hand, the other controls it (chest, thigh or foot) then returns it along the ground or with a soft volley. Swap roles every 10 repetitions.

• Duration: 10 controls per player and per surface.
• Key points: cushion the ball (soft surface on contact), accurate return, stay balanced on your feet.
• Progression: require a directional first touch then a return with the weaker foot.

8. Long passing in pairs

Two players 25-30 metres apart. Long passes along the ground or waist high, control then return. Place this at the end of the bank, once the muscles are warm.

• Duration: 8 to 10 passes per player.
• Key points: never strike hard from cold, build the power gradually, take care with the first touch.
• Progression: aerial balls with a maximum of two touches to control.

9. Control and accelerate on receiving

In lines: on receiving a pass, the player links a directional first touch with a quick 10-metre carry before passing to the next player.

• Duration: 4 to 5 turns per player.
• Key points: the first touch launches the run, a decisive acceleration but with the ball under control.
• Progression: call the side of the first touch at the last moment.

10. Collective keep-ball to switch on

Two teams of 4 or 5 in the penalty area. Free keep-ball then a two-touch limit, rising intensity up to something close to match tempo.

• Duration: 2 times 2 minutes, 1 minute recovery.
• Key points: keep finding space, active pressing on losing the ball, raise the tempo in the second block.
• Progression: one touch for the team with the extra man if you add a floater.