Warm Up Exercises

Pre-Match training warm up exercises

Our thanks to James Revill for this information.

What is a warm up?

A warm up is simply a set of activities used to assist the body to gradually and efficiently adapt from resting into a state of readiness to train or play.

Why should we warm up?

When we train or play, we often ask a lot of effort from our bodies. In the same way that we should not start a car on a cold morning and immediately drive at 100mph so we should not immediately expect our bodies to be able to perform at their best without a period of adjustment. Our body's engine will work much more effectively if it is given time to gradually approach working temperatures.

What should a warm up for football contain?

1.      Activities to increase the heart rate.
2.      As the body begins to work, it produces heat from the active muscles. This heat is distributed around the body causing not only an increase in muscle temperature, but also an increase in the whole body temperature.
3.      Muscles work much more efficiently when they are warm, and are less prone to damage.
4.      During a warm up the intensity of exercise should be gradually increased, so that by the end of the warm up the body is working at the level it would have in a game or training session.
5.      Stretching during warm up helps to ensure that a player's muscles are at their best possible length, thus reducing the chance of pulls and strains.

Do's and don’ts of stretching

1.      Do warm up before stretching - warm muscles stretch more easily and safely.
2.      Do vary the hold time for stretches - preparatory stretches last for less than 10 seconds. Full held stretches of 10 seconds or more should not be performed until the muscles are fully warmed up and should take place at the end of the warm up session.
3.      Do hold the position of the stretch - the feeling during stretching should be one of "mild discomfort". If the muscle being stretched is shaking during a stretch, reduce the extent of the stretch until the shaking stops. The shaking response is protective, meaning that the stretch is too far at the time and is not effective.
4.      Do adjust the position of the stretch - the stretch should be felt in the "belly" of the muscle rather than at the end. Adjust the position of the stretch so that the middle of the muscle is stretched most.
5.      Do use a range of stretches - target each of the muscle groups used in performance.
6.      Do stretch after activity - it is important to stretch during cool down as well as during warm up. Following exercise, when fully warmed up muscles are in a more "plastic" state and can therefore tend to remain at their full stretched length.
7.      Do relax during stretching - ensure you relax and breathe easily during stretching work. It is possible to stretch further e.g. relax the quads whilst stretching the hamstrings.
8.      Do not bounce in a stretch - the muscle interprets a bounce as a danger and contracts to protect it's self. This means that the muscle is not effectively stretched.

Chest

Link the hands and place behind the back, bend the knees slightly and keep the back straight. Slowly pull the arms backwards. Feel the stretch across the chest.

Type of Injury

If you need to know about an injury then click on the image on the right to visit the Premier League Injury Centre website.

Shoulders

Link the hands and reach both arms above the head, pull the arms slightly backwards, being careful not to arch the back. Feel the stretch in the front area of the shoulders

Inside of the Thigh

Stand straight with hands on hips. Step out to one side pointing the foot out to the side and slightly bend the knee so that it is above the toes but not twisted. Keep the other leg straight and feel the stretch on the inside of the straight leg. Keep your body upright and ensure the foot of the straight leg Is not turned inwards. Repeat this exercise for the other leg.

Lower Back

Lay on the ground with the arms spread wide to each side of the body. Bend both legs at the hips and knees and move them slowly to one side. Relax into the position and feel the stretch in the lower back area. Repeat this exercise for the other leg.

Backside

Sit on the ground with one leg straight out with the other leg bent with the foot on the other side of the straight leg. Hold the outside of the bent knee and pull gently towards and across the chest. The stretch should be felt towards the outside of the backside. Repeat this exercise for the other leg.

Hips

Take a long step forwards, bending the front knee and slowly bending the back knee so it rests on the ground. Keep the body upright and both feet pointing forwards. Then tilt the hips forward slightly. The stretch should be felt across the hip joint. Repeat this exercise for the other leg.

Front of the Thigh

Stand on one foot or use a partner for support. Hold the opposite foot by the bridge or toes and bring the heel towards the backside, but keep it pulled slightly away. Keep both knees close together to prevent twisting of the knee and tilt the pelvis forwards. The stretch should be felt in the middle of the thigh and towards the hips. Repeat this exercise for the other leg.

Back of the Thighs

Lie on the ground and bend one knee so that the foot is close to your backside. Lift the other leg, keeping it slightly bent and hold with both hands. Gently pull the thigh towards the chest to feel at the back of the thigh. The stretch should be felt in the middle of the muscle. If it is felt towards one end or the other, bend the leg slightly. Repeat this exercise for the other leg.

Lower Calf

Take a step forward and bend the front knee, whilst keeping the heel flat on the ground and both feet pointing forwards. The stretch should be felt towards the lower part of the calf. Repeat this exercise for the other leg.

Upper Calf

Take a step forward and bend the front knee. Keep the back knee straight and push the heel into the ground, making sure that both feet are pointing forwards. The stretch should be felt in the upper middle part of the calf muscle. Repeat this exercise for the other leg.

Stretching Exercises

These stretches are recommended for the major muscle groups used in football

Back of the Thigh

Take a step forward and bend the back knee. Put both hands on the thigh of the bent leg to support the lower back and lean forwards until the stretch is felt on the back of the thigh on the straight leg. Repeat this exercise for the other leg.