1) Heel Kick (2 – 3 x max 40 meters)
An absolute classic. Lean slightly forward and alternate heels to the glutes while running. Keep the hips extended. Alternatively, this can be done standing, and heel touches can vary, e.g., instead of "right-left-right-left", try "right-right-left-left-right-right…".
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2) Skipping / High Knees (2 – 3 x max 40 meters)
Another essential exercise. At a slow running pace, lift the knee of the swinging leg to a right angle. Move the arms actively. Keep torso and hips upright. Variation is possible. Two lifts on the same side add extra coordination challenge.
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3) Forefoot Running (2 – 3 x max 30 meters)
Popular with middle-distance runners and sprinters. The front of the foot touches first. The heel lightly touches the ground during support before the next step on the forefoot. Arms swing in parallel.
4) Bounding (2 – 3 x max 40 meters)
Not only common in football warm-ups but also useful for runners. During running, one leg is alternately lifted upward while arms actively follow.
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5) Side Steps (2 – 3 x max 40 meters)
A traditional football warm-up exercise. Move sideways forward, alternating legs front and back. Arms stretched at shoulder height. Hips rotate almost 180° with each step.
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A good alternative is lateral jumps with arm action.
6) Jumping Run (2 – 3 x max 40 meters)
One of the most physically demanding exercises. After a powerful push-off, the leg jumps as far forward as possible.
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7) Backward Running (1 – 2 x max 40 meters)
Coordination-challenging backward running trains balance. The execution is self-explanatory. Do not overuse it as it is not a natural movement.
8) Ankle Mobilization (2 – 3 x 20 meters)
Alternately lift and lower the forefoot, sole, and heel in an exaggerated motion. Keep pelvis and torso upright. Pace is similar to easy running.
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9) Strides (3 – 6 x 50 – 100 meters)
Running drills usually end with strides. Maximum length is 100 meters. Start slowly and gradually increase to nearly 100 percent speed. Only the last 10 – 15 meters should be run at maximum speed. A common beginner mistake is increasing the pace too abruptly so that the entire second half of the stride is at maximum speed.
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