A dynamic warm-up is designed to increase heart rate, activate key muscles, enhance mobility, and prepare players for the high-intensity movements of futsal. Each exercise should last 30–45 seconds, with minimal rest between movements.

1. Jogging with Directional Changes

• Light jog forward and backward
• Side shuffles and cross-steps
• Small changes in speed to mimic futsal movement patterns

2. High Knees

• Rapid knee lifts to waist height
• Arms moving in coordination
• Focus on staying light on the toes

3. Butt Kicks

• Heels to glutes in a rhythmic motion
• Engage hamstrings and activate posterior chain
• Maintain an upright posture

4. Hip Openers ("Groin Circles")

• Lift knee up and rotate outward (like opening a gate)
• Reverse the motion to "close the gate"
• Controlled movement for hip mobility

5. Lateral Lunges

• Step sideways into a deep lunge
• Keep one leg straight while bending the other knee
• Stretch inner thigh and engage quads/glutes

6. Fast Feet (Quick Taps in Place)

• Light, fast steps in one spot
• Maintain low center of gravity
• React quickly to imaginary cues

7. Leg Swings (Dynamic Stretching)

• Forward and backward leg swings (hamstrings and hip flexors)
• Side-to-side swings (hip mobility)
• Perform while holding onto a teammate or wall if necessary

8. Sprint Accelerations (10m Bursts)

• Jog 5m → sprint 10m → decelerate
• Repeat with different movement styles (backward sprint, side shuffle)
• Focus on explosive first steps

9. Jump Squats

• Squat down and explode up
• Land softly to absorb impact
• Engage core and glutes for stability

10. Core Activation (Plank with Shoulder Taps)

• Standard plank position
• Tap opposite shoulder without rocking hips
• Engages core for balance and control