20-Minute Pre-Training Activation

Prepare your body before team training with this structured 20-minute activation routine.

Designed for football players aged 14+, the guide uses bodyweight and light resistance to activate important muscles and movement patterns without causing fatigue.

The program includes:

• 8 activation exercises with photographs
• Clear performance instructions
• Sets, repetitions, and working times
• Rest periods between sets and exercises
• Common mistakes to avoid
• Final readiness checklist

Equipment: mini-band, foam roller, exercise mat, low bench, and one small cone.

Complete the routine shortly before football training, then continue with your coach’s normal pitch warm-up.

Download the complete 11-page program for free.