Possession Pulse 4v4 Warm-Up

Warm up through the ball: light keep-ball that raises intensity in waves and primes passing and movement.

A 20x20 grid, 4v4 (or 4v4 plus a floater). Start at a jog.

1. Keep possession; defenders apply light pressure, not full tackles, to begin.
2. On the coach's 'pulse' call, both teams go full intensity for 30 seconds.
3. Return to a controlled tempo to recover, then pulse again.
4. Three or four pulses across the warm-up.

• Move after every pass — never warm up standing still.
• Scan early; know your out-ball before you receive.
• Talk constantly — names and instructions.
• Match the pulse: real intensity, then genuine recovery.

• Players go straight to full intensity and tweak something — respect the pulse: build by thirds.
• Touch counts are ignored once the game gets competitive — restart the count when the constraint slips.
• The grid is too big and nobody is ever pressed — tighten it until passes are made under real pressure.

• Add a floater for a constant overload.
• Two-touch during pulses.
• Add two small goals to finish.

• Bigger grid, slower pace.
• Add a second floater.
• No tackling, interceptions only.

• Two-touch maximum during a pulse.