5 Soccer Training Warm-Up Exercises

By Woodland Soccer Team •  Updated: 08/09/22 •  6 min read

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Do you know how soccer training warm-up is done? If not, you’re in luck! In this blog post, we will discuss 5 soccer warm-up exercises that will help get your body ready for practice or a game. We’ll also cover how long you should be warming up, and the 3 types of warm-ups. So whether you’re a beginner or an experienced soccer player, make sure to read this post!

What Are 5 Soccer Training Warm-Up Exercises?

01. Open the Gate

There are a number of different warm-up exercises you can do, but one that’s particularly effective is the “Open the Gate” drill. To do this drill, you start by standing with your feet shoulder-width apart. Then, without moving your feet, open your legs out to the sides as far as you can. Hold this position for a few seconds, and then return to the starting position. Repeat this movement 10-15 times. As you become more comfortable with the drill, you can increase the number of repetitions. The “Open the Gate” drill is a simple yet effective way to warm up for soccer training. Give it a try next time you’re getting ready for a session.

02. Lateral Hops

The drill is simple – start by standing on one leg and then hop sideways to the other leg, making sure to land lightly on your toes. You can either hop over an obstacle or simply touch the ground with the tip of your foot. As you become more proficient, you can increase the height of your hops or add in some quick turns

03. High Knees

To do High Knees, simply run in place, bringing your knees up as high as you can with each step. You can also add in a little arm swing to help increase the intensity. This drill is good for building leg strength and increasing your range of motion. It’s also a good way to get yourself mentally psyched up for training or a game.

04. Butt Kickers

Butt kickers are a simple but effective way to get your blood flowing and your muscles ready for action. To do them, simply stand with your feet shoulder-width apart and place your hands on your hips. Then, keeping your core engaged, lift your right leg and kick your left butt cheek. Be sure to keep your leg relatively straight as you kick; you should feel a nice stretch in your hamstring. After kicking 10 times on each side, you should be feeling nice and warm – and ready to take on whatever soccer training throws your way.

05. Skipping

To skip properly, you should land on the balls of your feet and keep your knees slightly bent. You can also vary your speed and add in some high knees or butt kicks to really get your heart pumping.

How Long Should I Warm Up Before A Soccer Game?

Most soccer coaches and trainers will tell you that it’s important to warm up before a game. This helps to prevent injuries and get your muscles ready for the physical exertion of playing. But how long should you warm up for?

The answer may depend on the individual, but most experts recommend at least 10-15 minutes of activity. This can include light jogging, stretching, and Shadow play is an easy way to loosen up your muscles and get your blood flowing.

And if you have time, a brief game of keep-away can also help to warm you up and get you into the competitive mindset. So next time you’re getting ready for a soccer game, remember to take some time to warm up first. Your body will thank you for it!

What Are The 3 Types Of Warm-Up?

There are three main types of warm-ups: static stretching, active warm-up, and ballistic warm-up. 

Static Stretching

Static stretching is the most common type of warm-up. It involves slowly extending your limbs to reach a comfortable position and holding that position for 20-30 seconds. This type of stretching increases blood flow to your muscles and helps to reduce the risk of injury. 

Active Warm-Ups

Active warm-ups are similar to static stretches, but they involve moving your body in and out of the stretch. This type of warm-up is particularly beneficial for dynamic exercises like running or jumping. 

Ballistic Warm-Ups

Ballistic warm-ups involve more explosive movements, such as swinging your arms or legs. This type of warm-up helps to increase your power and agility. Ballistic stretches should be used sparingly, as they can put undue stress on your muscles and joints. 

What Is A Good Warm-Up?

There are a variety of different warm-up exercises that can be done, but some of the most effective ones involve movement and stretching. For example, walking lunges are a great way to loosen up the legs, and arm circles help to loosen up the shoulders.

Other good warm-up exercises include jumping jacks, high knees, and butt kickers. The key is to do a variety of exercises that work for different muscle groups so that your whole body is prepared for training. By taking the time to warm up properly, you’ll be able to train harder and prevent injuries.

How To Properly Warm Up For Soccer

When it comes to playing soccer, warming up is essential. Not only does it help to prevent injuries, but it also gets your blood flowing and gets your muscles ready for action. But what’s the best way to warm up?

  1. First, start with some light cardio. A quick jog around the field will get your heart rate up and get your lungs working.
  2. Then, do some dynamic stretching. Lunge forward with one leg, and then kick the other leg out behind you. Repeat this a few times on each side.
  3. Finally, finish up with some sprints. Start at a slow jog and then pick up the pace until you’re sprinting as fast as you can.

Do this for a minute or two, and then you’ll be ready to take on the game.


Overall, Soccer Training Warm-up is important before playing soccer. This will help prevent injuries and get your muscles ready for action. There are a variety of different warm-up exercises that you can do, so find what works best for you and make sure to include it in your pre-game routine.


Woodland Soccer Team

We're a team of soccer experts, fans, coaches, and players. The world's game is our game.