Our Football Warm-Up Generator helps players and coaches create effective warm-up routines before training or matches. Discover exercises to improve flexibility, mobility, and match readiness with this free tool.
Football Warm-Up Generator
Get a ready-to-use warm-up in seconds. Choose the age group, training or match day, time and equipment, and this free football warm-up generator builds a timed plan based on the FIFA 11+ structure, with coaching points, a live countdown timer and a printable PDF.
- Session
- Options
- Warm-Up
Who Is The Warm-Up For?
The football warm-up generator matches exercises to age and session.
Level, Focus And Equipment
Only exercises you can actually do will be picked.
This football warm-up generator gives general guidance only. Players with an injury or medical condition should get advice from a physio or doctor before exercising.
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How A Football Warm-Up Is Structured
Training and match days need different warm-ups.
How To Use The Football Warm-Up Generator
Four quick steps to a complete warm-up.
Choose Session
Age group, training or match day, and time available.
Set Options
Level, focus and the equipment you have.
Get Your Plan
The football warm-up generator builds a timed plan.
Start The Timer
Follow the live countdown, or print the PDF.
What Is A Football Warm-Up Generator?
A football warm-up generator creates a warm-up plan so coaches don’t have to invent one every week. A good warm-up raises the heart rate gradually, loosens the hips and legs, switches on the muscles that protect knees and ankles, and finishes with sharp movements like the ones players will make in the game.
This football warm-up generator follows the structure of FIFA 11+, one of the most studied warm-ups in football. Before training it includes the strength, plyometric and balance exercises that help prevent injuries. Before a match it keeps players fresh with ball work and short sprints instead. Every plan fits your time exactly and only uses equipment you have.
The FIFA 11+ Warm-Up In 3 Parts
About 20 minutes, designed to replace a team’s usual warm-up.
| Part | Time | Exercises | When |
|---|---|---|---|
| Part 1: Running | 8 min | 6 exercises: jogging straight ahead, hip out, hip in, circling partner, shoulder contact, quick forwards and backwards | Training and matches |
| Part 2: Strength, Plyometrics, Balance | 10 min | 6 exercises with 3 levels: the bench, sideways bench, hamstrings, single-leg stance, squats, jumping | Training only |
| Part 3: Running | 2 min | 3 exercises: running across the pitch, bounding, plant and cut | Training only |
In a study of 1,892 young female footballers published in the BMJ in 2008, teams using the 11+ programme had about a third fewer injuries overall and almost half as many severe injuries. The football warm-up generator uses this structure, but for the official programme follow FIFA’s own 11+ materials.
The 5 Phases Of A Football Warm-Up
Pulse Raiser
Easy runningJogging, hip openers and partner movements gradually raise heart rate and body temperature.
- Tip: start slow, build gently
Dynamic Mobility
Moving stretchesLeg swings, lunges and inchworms loosen hips and hamstrings without holding long static stretches.
- Tip: grow the range each rep
Strength And Balance
Before trainingPlanks, Nordic hamstrings, single-leg balance and jumps build the control that protects knees and ankles.
- Tip: knees over toes, always
Ball Work And Speed
Game readyPassing, rondos and short sprints switch players on with the movements of the game itself.
- Tip: finish 5–10 minutes before kick-off
Warm-Up Tips For Coaches
- Use the same warm-up for a few weeks so players learn it, then progress the level.
- Watch landings and cuts: knees should never collapse inwards.
- Do the strength part before training at least twice a week.
- Keep the match-day warm-up sharp and short so players stay fresh.
- Let subs do a short warm-up again before they come on.
- In cold weather, add a couple of minutes of easy running.
- Let a player lead the warm-up to build confidence and leadership.
- Use the football warm-up generator’s timer so everyone moves on together.
Football Warm-Up Generator FAQ
What Is A Football Warm-Up Generator?
A football warm-up generator builds a warm-up plan for your team. Choose age group, training or match day, time and equipment, and this football warm-up generator creates a timed plan with coaching points and a live timer.
Is The Football Warm-Up Generator Free?
Yes. The football warm-up generator is completely free, needs no sign-up and works on phones, tablets and computers.
What Is FIFA 11+?
FIFA 11+ is a 20-minute warm-up designed to reduce injuries in football. It has three parts: running exercises, strength, plyometric and balance exercises with three levels, and faster running.
Does A Warm-Up Really Prevent Injuries?
Research suggests a structured warm-up helps. In a large trial of 1,892 young female players published in the BMJ in 2008, teams using the 11+ programme had about a third fewer injuries and almost half as many severe injuries.
How Long Should A Football Warm-Up Be?
Around 15 to 20 minutes works well for most teams. The football warm-up generator offers 10, 15, 20 and 25 minutes so you can fit it to your session.
Should A Match-Day Warm-Up Be Different?
Yes. FIFA 11+ uses its strength and faster running parts before training only. The match-day plan keeps running, moving stretches, ball work and sprints, without tiring strength exercises.
Are The Warm-Ups Suitable For Kids?
Yes. Choose Kids and the generator uses fun, age-friendly drills like tag and traffic lights dribbling, and leaves out harder exercises such as Nordic hamstrings.
Do I Need Equipment?
No. Tell the generator if you have balls, cones or a partner, and it only picks exercises you can do. With no equipment it uses running, mobility and body-weight drills.
How Does The Warm-Up Timer Work?
Press Start Warm-Up Timer and the screen shows each exercise with a big countdown, coaching points and what’s next. It beeps for the last 3 seconds and keeps the screen awake where the browser allows.
Can I Print The Warm-Up?
Yes. Download a PDF with the full plan, times and coaching points, or copy it to share with your team or assistant coach.
Related GlobeHour Football Tools
More free tools to use with the football warm-up generator.
Ready To Warm Up?
Pick your session and the football warm-up generator builds the plan in seconds.
Open The Warm-Up Generator
