How do you warm up for football?

How do soccer players warm up?

SOCCER WARM-UP EXERCISES AND INSTRUCTIONS:

  1. Open the Gate x 10 REP PER SIDE.
  2. Close the Gate x 10 REP PER SIDE.
  3. Single Leg Toe Touches x 4 REP PER SIDE.
  4. Lateral Leg Raises x 6 REP PER SIDE.
  5. Lateral Leg Circles x 10 REP PER SIDE.
  6. Pulsing Lunges x 8 REP PER SIDE.
  7. Front Leg Kick with Jump x 10 REP PER SIDE.
  8. Knees Up + Jump x 4 REP.

Why do footballers need to warm up?

The aim of a warm up is to prepare the players both physically and mentally for the activity ahead. A structured warm up can contribute to ongoing injury prevention (1), strength, conditioning, technical and tactical aspects of the game.

What are the 3 types of warm up?

There are 3 types of stretches: ballistic, dynamic, and static:

  • Ballistic Stretches involve bouncing or jerking. …
  • Static Stretches involve flexing the muscles. …
  • Dynamic Stretching involves moving the body part in the desired way until reaching the full range of motion, to improve performance.

What warm up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

What are good exercises for soccer players?

These exercises are designed to help you accelerate faster so you can speed past the defence and reach those long crosses for a magnificent finish.

  • Single-leg squat. …
  • Dumbbell bench step-ups. …
  • Weighted sled drags. …
  • HIIT on treadmill. …
  • Burpee pull-ups. …
  • Lateral band walks. …
  • Medicine ball push-ups. …
  • Lateral hurdle sprints.
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Is soccer bad for your knees?

If you’ve played soccer competitively then you’ll know how the sport can put strains on your legs, especially your knees. The most common soccer injuries are sprains, and strains of ligaments and muscles; specifically tears of the anterior cruciate ligament (ACL) and the meniscus.

How do you cool down after football?

Cool Down should consist of: Light jogging and skipping and 3-5 minutes to stretch. The Cone/Ball & Head/Catch Games are great games to use while all the players are arriving to the field. This will get them ready mentally for the game.