How To Warm Up For Soccer?

By Woodland Soccer Team •  Updated: 07/17/22 •  7 min read

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Warming up before playing soccer is essential to help avoid injury and improve performance. How to warm up for soccer will depend on the individual player, but there are some basic principles that all players should follow.

How To Warm Up For Soccer?

It is essential to warm up before playing soccer, as this will help avoid injury and improve performance. How you warm up for soccer will depend on the individual player, but there are some basic principles that all players should follow.

When Should I Warm Up For Soccer?

It is essential to warm up for soccer before training or playing a match. How long you warm up will depend on your time, but a minimum of 10-15 minutes is ideal. If you have a longer warm-up period, you can start with light cardio exercises and then move on to more specific soccer exercises. It is important to finish with dynamic stretching, as this will help prepare your muscles for the game ahead.

What Should I Include In My Soccer Warm-Up?

Your soccer warm-up should include light cardio exercises, specific soccer exercises, and dynamic stretching. Light cardio exercises will get your heart rate up and prepare your body for the game ahead. Specific soccer exercises will help you practice key movements that you will use during the game. Dynamic stretching will help to prepare your muscles for the game ahead.

Dynamic Warm-ups

Warm-ups should include dynamic movements that are comparable to the activities ahead of them. A thorough dynamic warm-up is required in soccer because players move their entire bodies. The more varied the movement routines, the better-prepared individuals will be, cutting down on muscle pulls and strains. Players can go through various motions together in lines to perform a dynamic warm-up. The majority of the time, it’s performed in a square or circle pattern, but you may also do it in a figure eight mode.

There are several excellent locomotions that coaches may utilize in dynamic warm-ups. The ones below are just a few of my personal favourites.

  1. Forward Jogging
  2. Backward Jogging
  3. Backward Skipping
  4. Sideways Skipping
  5. Grapevine/Carioca
  6. Inside Touches
  7. High Knees
  8. Butt Kickers
  9. Two Foot Jumps
  10. Side Shuffles
  11. Skipping With Backward Arm-circles
  12. Sideways Jumping Jacks
  13. High Kicks
  14. Backwards Lunges
  15. Sideways Lunges
  16. Lunges With A Twist
  17. Knee To Chest Stretch
  18. Crab Walk
  19. 50% Jog
  20. 75% Run
  21. 100% Sprint
  22. Single Leg Hops
  23. LeapFrog
  24. Forward Lunges
  25. Quad Stretch
  26. Toe Touches
  27. Bear Crawls

Dynamic Stretching

The new strategy for game and practice preparation emphasizes “dynamic stretching,” or activity-based exercises that increase reach and speed over time to prepare the muscles for movement. Here are some easy dynamic stretching routines you may do to get warmed up before taking the field.:

  1. Butt-Kick: In a nutshell, stand straight and jogged to the 18 and back with your feet up to strike your rear end.
  2. Frankensteins: Stand in the middle of the end line and perform a stiff leg kick as if to strike your opposite palm. Take a few steps forward and repeat with the other leg. Continue until you reach the 18-yard mark, turn around, and return to the end line.
  3. Closed-Knees: In this activity, you’ll be working the hips. Simultaneously bring one leg up and out (towards the other leg) until the knee is bent 90 degrees, then return it in. Repeat with the opposite leg. With a skip or shuffle between each full motion, go to the 18 and back alternating between legs.
  4. High-Knees/Knee Hugs: Exhale, raise the arms straight overhead, palms facing each other. Inhale and take a step back with your right foot to form an L-shape; then exhale and return to the starting position. Exhaling while bending forward lowers the strain on your legs.
  5. Open-Knees: The closed-knee exercise is similar to the open-knee movement, but you are moving your leg in and out instead. Swing your leg in and out while bending it 90 degrees at the knee, then repeat with the other leg.
  6. Front-to-Back Hip/Leg Swing: Stand still and swing one leg forward and back in a pendulum-like motion for several seconds with each foot. Repeat on the other side.
  7. Ankle Rotations: Stand with the toe of your shoe facing into the turf and rotate your ankle in circles with your leg, or hold your foot off the ground in front of you and turn your ankle. Repeat on the other side.
  8. Forward, Backward Arm Circles: Rotate your arms 360 degrees in front and behind your body for several seconds.
  9. Lateral Hip Swing: Stand in place and swing one leg from side to side for several seconds, similar to the front-to-back leg swing. Repeat with the other leg. You may require assistance from a partner to keep your balance. Avoid striking them.
  10. Rotational Windmill: Twist at the waist in both directions, allowing the motion to raise your arms high and away from your body. Continue to do so for a few seconds longer.

Relay Warm-ups

Relay races may be used to further prepare players after they’ve gone through some dynamic locomotions. Relays have a competitive element that players enjoy. Relay races are also excellent for practicing speed, agility, and quickness among other things. Due to the fact that players will frequently go through a dynamic warm-up in lines, it is often simple to transition into a relay race in lines. Make the teams as even as feasible when using relays so that the races are close. Furthermore, relay races may also be used to practice dribbling and passing.

What Stretches To Do Before A Soccer Game?

There are many different stretches that you can do before a soccer game. However, dynamic stretching is the most beneficial, as this will help to prepare your muscles for the game ahead. Some examples of dynamic stretches include leg swings, butt kicks, and high knees.

What Are The Benefits Of Warming Up?

Warming up before playing soccer has many benefits.

How To Cool Down After Soccer?

It is just as important to cool down after playing soccer as it is to warm up before the game. Cooling down helps your body to recover from the physical exertion of the game and prevents injuries. A cool-down should last for 10-15 minutes and should include light cardio exercises and static stretches. Static stretches are where you hold a stretch in one place for a period of time. An example of a static stretch would be touching your toes and holding that position for 30 seconds.

Conclusion

To conclude how to warm up for soccer, warming up and cooling down are both important parts of playing soccer. Warming up helps to avoid injury, improve performance, and prepare your muscles for the game ahead. Cooling down helps your body to recover from the physical exertion of the game and prevents injuries. A proper warm-up should last for 10-15 minutes and should include light cardio exercises, specific soccer exercises, and dynamic stretching. A proper cool-down should also last for 10-15 minutes and should include light cardio exercises and static stretches.

Woodland Soccer Team

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