10 Things to Help Run a Great Session 5. Movement Fundamentals

Why It Matters:

Before kids learn how to dribble, pass or shoot, they need the ability to move well ( balance, coordination, agility, and speed). These are the building blocks for everything else in football.

In the Foundation Phase (ages 5–11), these skills are still developing. So, weaving movement fundamentals into your sessions not only helps with football but, it supports their all-round physical development.

The best part with these types of activities is you don’t need fancy equipment or fitness drills. You can build this into your session in a fun, football-focused way often with a ball at their feet.

What It Looks Like in Practice:

Try to include just 5 to 10 minutes of movement-focused activity in your session. You can do this at the start as part of a warm-up, or during breaks between drills.

Look for movements that:

• Build balance (one-leg challenges, hopping)

• Improve agility (change of direction, dodging)

• Develop coordination (jump-turn-catch, quick feet patterns)
  

Use cones, ladders, poles or just imagination!

Even better: try to involve a ball where you can. The goal is lots of short, sharp movements, with quick reactions and variety.

Real Coaching Examples:

Here are a few simple ideas you can use or adapt:

Speed Race:

Set up a short obstacle course:

• Weave through cones

• Hop 3 times on one foot

• Sprint to the ball

• Turn and dribble back

• Finish by scoring a goal

Make it a race or a timed challenge to add excitement.

Agility Squares:

Mark out 4 cones in a square. Players start in the middle. When you call out a number (1 to 4 or a colour), they:

• Sprint to that cone

• Touch it

• Return to the middle

Progress it by adding a ball once they get the hang of it.

Home Challenges:

Encourage kids to practice movement skills at home:

• "Hop on one leg while doing a sole role side to side with the other foot for 20 seconds (Static side rolls)"

• "How many shuttle runs can you do in your garden in 1 minute?"

• "Dribble around 3 obstacles in your house and back, race your sibling!"

Simple, quick activities like these keep them moving outside of training too.

Final thought:

Strong movers become confident players. By building in movement fundamentals, you’re helping kids become more agile, balanced and ready to learn football skills faster.

Keep it fun, keep it varied, and wherever possible, use the ball. Movement is a skill and like anything, it gets better with practice.