Activation & Pre-Warm-Up Exercises for Youth Football
All Warm-Up Exercises
Pre warm-up with roller
Calf Rolling
Loosen calf muscles for better mobility.
Hamstring Rolling
Activate hamstrings and reduce injury risk.
Glute Rolling
Warm up the glutes for explosive movement.
Groin Rolling
Prepare inner thigh muscles for lateral movements.
Quadriceps Rolling
Improve quad flexibility for running & kicking.
Outer Thigh Rolling
Release tension in outer leg muscles.
Pre warm-up with balance pad
Single Leg Balance
Enhance stability & coordination.
Single Leg Deadlift
Build balance and hamstring activation.
Single Leg Squat
Strengthen legs and core stability.
Touch the Point
Improve accuracy & focus in movement.
Jump Control
Develop landing control to prevent injuries.
Ankle Mobility
Increase ankle flexibility for quick direction changes.
One Leg Balance with Ball Control
Combine balance with ball handling.
Reverse Touch the Point
Work on reverse movement coordination.
Activation with mini band
One Leg Forward
Activate forward step muscles.
One Leg to the Side
Prepare for lateral shifts.
One Leg Back
Strengthen backward motion stability.
One Leg Diagonal
Train diagonal movement balance.
Lateral Band Walk
Activate hip and glute muscles.
Diagonal Forward Walk
Improve diagonal step agility.
Standing Clamshell
Strengthen hips for better control.
Banded Front Leg Rise
Build leg strength & flexibility.
Activation
About This Warm-Up Section
Start every football training session the right way with these 26 activation and pre-warm-up exercises. Designed for youth football training, these movements improve mobility, balance, and muscle activation — helping players move better, avoid injuries, and get ready for top performance.
Whether you’re training at home, on the pitch, or indoors, each warm-up exercise includes:
A step-by-step video tutorial
Ballmaster Mat training scheme
Foot placement guide for correct technique
Football Training Categories
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