Structure Your Session

Every Walking Football session should follow a consistent structure. A clear format reduces stress for the coach and creates familiarity for players. When players know what to expect, they feel more comfortable, engaged, and focused.

A simple and highly effective 60-minute Walking Football session can be structured as follows:

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Part 1: Warm-Up (10–15 minutes)

Dynamic Stretching Followed by a Passing Rondo

 

Begin with walking-based dynamic mobility exercises designed specifically for Walking Football.

Focus on:

• Hamstring activation (leg swings, scoops)

• Calf and ankle mobility

• Hip flexor activation

• Light lunges and controlled balance work

 

The aim is not intensity — it is preparation.

 

Walking Football may remove running, but hamstrings and groin muscles are still heavily involved in controlled acceleration, deceleration, and directional change. Proper preparation reduces injury risk significantly.

 

After mobility work, transition into a short passing rondo (4v1, 5v2, or similar).

The rondo serves several purposes:

• Reinforces walking discipline

• Improves first touch and passing accuracy

• Encourages scanning and communication

• Mentally transitions players into football mode

 

Keep it calm, controlled, and focused.

 

Part 2: Football Drill (10–15 minutes)

Focused Technical or Tactical Theme

 

Before the session begins, choose one clear topic.

Examples include:

• Short passing accuracy

• Defensive shape and compactness

• Switching play

• Finishing from central areas

• Decision-making under pressure

• Movement off the ball

 

This section isolates the theme and allows players to practise it in a structured environment without full match chaos.

Keep the drill simple and repeatable. Walking Football players benefit more from clarity and repetition than complexity.

 

Coaching focus during this phase should be:

• Body shape when receiving

• Quality of first touch

• Movement after passing

• Communication and support angles

• Patience in possession

 

Correct gently and positively. Avoid overloading players with information.

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Part 3: Practice Match (30 minutes)

Small-Sided Game with Emphasis on the Session Theme

 

Most players attend Walking Football sessions primarily to play the game. This section should therefore take up the largest portion of time.

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Use small-sided formats such as:

• 3v3

• 4v4

• 5v5 (depending on numbers)

 

Note: You can start with a 3v3 or 4v4 game for 10 minutes to get maximum touches on the ball and then move into a 5v5/6v6 game for the last 20 minutes. Or simply play 5v5/6v6 for the whole 30 minutes. Which ever works for your team and  gives the most enjoyment to your players.

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Smaller formats increase:

• Ball touches

• Decision-making opportunities

• Tactical awareness

• Communication demands

 

Keep pitches compact. Smaller spaces reward positioning and passing over pace.

 

You may apply light conditions to reinforce the session theme. For example:

• Minimum three passes before scoring

• Bonus point for switching play

• Goals only count from first-time finishes

 

However, avoid constant stoppages. Let patterns develop naturally. Intervene briefly to highlight positive examples rather than constantly correcting mistakes.

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This stage connects training to realistic match situations.

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Part 4: Cool Down (5–10 minutes)

Walking and Static Stretching

 

Finish the session with controlled recovery work.

Begin with slow walking to gradually lower heart rate.

Follow with static stretches held for 15–30 seconds:

• Calves

• Hamstrings

• Quadriceps

• Groin

• Lower back

• Shoulders

 

Encourage relaxed breathing and light conversation. The social element of Walking Football is a major retention factor, and the cool-down period reinforces that community feel.

 

A proper cool-down:

• Reduces muscle stiffness

• Supports recovery

• Reinforces professionalism

• Signals the session has been structured and complete