Alternative warming up routine - running in chains

  • Organisation

    Running in lines in 4-4-2 on a string. The players are bound with each other by a rope (distances 7-15 meters). Set up of different colored zone cones on the sideline as shown in the diagram: Red cone - defensive pressing zone Blue cone - midfield pressing zone Yellow cone - offensive pressing zone/fore checking On the field ten balls or optionally also cones are distributed (see diagram for positioning).
  • Process

    The coach allocates the balls (cones) numbers. When the coach calls a number the player must move to the corresponding ball (cone). When they have reached their final positions there, they stand still and the coach corrects any errors. The coach can also call out a pressing zone (e.g. offensive pressing). The players in this case move together into the corresponding position.
  • Field size

    Whole playing field.


Positional play

Defensive/Offensive play [Pushing]


Speed of movement off the ball


Quickness of reaction, Quick understanding of danger, Quick anticipation, Quick decisioning, Quick processing

Training Set:



U14 - U19

U6 - U13 [Under 12, Under 13]


20 min

Number of Players:

> 10 players [10 players]

Form of Training:

Team training, Individual training, Group training

Participating Players:

Whole team


Cooperation within the team, Training for fun, Groups, Defensive behaviors, Part of a team, Alone training

Skill Level:

Professional, Beginner, Advanced

Spatial Behavior:

Limited playing field

Training Location:

Turf field, Grass field, Asphalt

Author: Easy2Coach EN GmbH

Similar exercises - Training set:


Passing with Control/Dribbling Varation I
Passing with Overlapping in a Diamond Variation II
Side skipping + shot on goal

Similar exercises - Duration:

20 Mins

ON Side Shooting
Play-opening IV
passing patterns from the back

Similar exercises - Author:

Easy2Coach EN GmbH

Passing with Control/Dribbling with Opposition Variation II
Shot on goal after sidewise pass
Passing with various Passes and Runs I