Rocket League Training Routine: The Perfect 30-Minute Warm-Up

Playing ranked without warming up is sabotaging yourself. Your first 3-5 games are sloppy, your mechanics are cold, and you lose MMR you shouldn't lose.

A proper warm-up routine takes 20-30 minutes and dramatically improves your first ranked game. This guide gives you the exact structure high-ranked players use.

Why Warming Up Matters

Your brain and muscles need time to synchronize. Without a warm-up:

With a warm-up:

The 30-Minute Routine

Part 1: Free Play (10 minutes)

Minutes 1-3: Ball Control

Minutes 4-6: Fast Aerials

Minutes 7-10: Power Shots

**Key Rule:** Never stop moving in free play. The moment you hit the ball, you should be recovering and chasing.

Part 2: Training Pack (10 minutes)

Pick ONE pack based on what you need:

If you struggle with aerials:

Use "Aerial Shots - Pass" or similar packs. Focus on clean contact, not goals.

If you struggle with shooting:

Use "Ground Shots" or "Shooting Consistency" packs. Every shot should be on target with power.

If you struggle with saves:

Use "Uncomfortable Saves" or similar. Focus on clearing with purpose, not just touching.

How to use the pack:

Part 3: Quick Challenge (5 minutes)

This activates your competitive brain:

Option A: 1v1 vs. Bot

Play a quick 1v1 against an All-Star or SSL bot. This warms up your challenge timing and defensive reads.

Option B: Rings Map (PC)

Fly through rings for aerial control activation. Great for car control.

Option C: Casual 1v1

Play one quick casual 1v1 against a real player. The pressure gets your brain in game mode.

Part 4: Mental Prep (5 minutes)

Before queuing ranked:

Shorter Routines for Less Time

15-Minute Warm-Up

10-Minute Warm-Up

5-Minute Emergency Warm-Up

Anything is better than going in cold.

Training Packs We Recommend

For Ground Shots:

For Aerials:

For Saves:

For Wall Play:

How to Build Consistency

The key to a warm-up routine is doing it every time. Not just when you remember.

Make it automatic:

Track your results:

Signs Your Warm-Up Is Working

After your routine, you should feel:

If you still feel cold, extend the routine by 5-10 minutes or add another training pack.

Advanced: Adding Skill Work

If you have more time, add 15-30 minutes of focused practice after your warm-up:

Focused Practice Rules:

This is separate from warm-up. Warm-up is about preparation. Practice is about improvement.

Frequently Asked Questions

Do pros warm up before games?

Every single one. Most pro players have routines lasting 30-60 minutes before matches. It's non-negotiable at high levels.

Can I warm up in casual instead?

You can, but it's less efficient. Casual games are unpredictable - you might not touch the ball for a minute. Training is controlled.

What if I only have 5 minutes?

Any warm-up is better than none. Do 5 minutes of intense free play focusing on fast aerials and power shots.

Should my warm-up change as I rank up?

The structure stays the same. The specific training packs and focus areas should match your current skill gaps.

Conclusion

A 30-minute warm-up routine is one of the highest-impact changes you can make to your Rocket League gameplay. You'll win more, tilt less, and start every session at peak performance.

The routine: 10 minutes free play, 10 minutes training pack, 5 minutes challenge, 5 minutes mental prep.

Do it every time. No exceptions.

Want to level up your practice even more? Training against SSL-level bots adds realistic pressure to your warm-up. [Explore training options →](/pricing)