In football, the warm up is a practically sacramental component of every practice and game day. It starts getting the players ready for the upcoming training or game physically and mentally. Our training blog lets you know everything about the ideal warm up for soccer game.
Most players use the warm-up program to bring up to date or in a football mindset. As a social aspect, you can primarily put yourself in an ideal state of performance without neglecting injury prevention with the help of well-structured warm ups for soccer games before any training and matches. The injury-prevention and performance-enhancing aspects can easily be integrated into the warm up program without losing quality. We provide you with the three phases of a soccer warm up program which deliver you the highest level of efficiency and a successful start to every training session.
Phase 1 – Warm Up For Soccer Game: Activation of the metabolism
In the first part of the warm up for soccer game, a simple eight-minute aerobic exercise can already optimize body and muscle temperature. In addition, it stimulates the players’ neurological systems and improves blood circulation. The activation of the central nervous system, in particular, boosts essential cognitive capabilities of the players, such as response time and attentiveness, which in the end also benefits the coach.
This is not all, though, since the warm up for soccer game also notices an increase in the heart rate and oxygen absorption capacity. Easy runs with and without a ball already encourage all these valuable benefits. They involve straightforward passing and dribbling drills empty of any competitive requirements. Active stretching and explosive movements are strongly prohibited due to possible injury.
Phase 2 – Warm Up For Soccer Game: Mobilize and activate
The football-specific muscles and joints are then obtained for temperature in the second phase. During the ten-minute “Activate & Mobilize,” the joints and muscles are conditioned for the physical requirements of the soccer game by more extensive and dynamic motions. Also, the warm up for soccer game aims to maximize control over the relevant muscles and increase blood flow to those muscles. This is achieved primarily through a so-called “movement preparation,” which consists of dynamic activation exercises with a slight stretching impulse.
Players should perform dynamic stretching exercises, such as the “hand walk” variation of the normal “walking” movement, for 5–10 repetitions during the first portion of the second warm up phase. Once the trunk is more robust, traditional stabilisation exercises can be done to activate the essence in preparation for the demands of a training session or game. The chosen activities should activate the core’s muscles to a 360-degree significant degree, including the anterior, posterior, and lateral trunk regions. The classic core exercise “Plank” is an ideal example of warm up for soccer game which engages and strengthens the anterior trunk muscles.
The “side plank” is an example of activating the sideways and “bridging” for the back of the trunk. Smses, such as heart rate and oxygen absorption capacity, are also increased. Easy runs with and without a ball already encourage all these valuable benefits. They involve straightforward passing and dribbling drills without any competitive requirements. Active stretching and explosive movements are strongly prohibited due to possible injury.
Phase 3 – Warm Up For Soccer Game: Soccer-specific movements
The last and final phase of the warm up for soccer now operates as the ideal evolution to the specific part of the soccer practice session and game day, which helps to prepare players for volatile movements. Skill runs, sprints, and notably technical components such as goal shoots, 1-on-1s, and passes are increasingly included in this phase. Small-sided games are an effective way to incorporate all these elements into one activity. As a result, the muscles are well-equipped to handle the demands of the upcoming training session and game strategies. Typically lasting 15 to 20 minutes, this warm up for soccer game portion should be customized to the topics covered in the forthcoming session.
Warm up for a soccer game is crucial to any player’s preparation. Not only does it help control injuries, but it also gets your body and mind ready for the game’s intensity. By following the ultimate tips for warm up for soccer, you can create a personalized warm-up routine that works for you and helps you perform at your best. Remember to start with light exercises, gradually increase the intensity, and focus on dynamic stretching and movements that mimic the game’s actions. And most importantly, don’t skip your warm up for soccer game; preparing correctly can make all the difference on the field. So, get out there, warm up, and give it your all!