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| Football Training – The Warm-up |
The Warm-up is the first soccer training lesson presented you at the FcFootballBlog. Today we opened a new category on our website, called Football Training. The most important soccer skills, drills and exercises will be posted here. We will offer you at least a lesson a week. We start today with the Warm-up!
Warm-up Schedule:
1. Static Warm-up
2. Dynamic Warm-up
Football Training – The Warm-up
As you might know all physical exercises request a warm-up session just before the actual training period. The warm-up is done in order to prepare your whole body especially the muscles and joints for the exercises that are about to come.
Warm-up prevents injuries and is a step that should not be avoided by any means during a football training session.
The Warm-up – 1. Static moves
a. Neck warm-up
b. Shoulder warm-up
c. Elbows warm-up
d. Hips warm-up
e. Legs warm-up (knees and lower joints)
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Football is a complete sport and all our muscles are used during the game. The lower part of our body, the legs will endure the most of the strain during a soccer match. You should start the static warm-up with the upper parts of your body, and slowly progress to the lower while intensifying the moves. Static warm-up means that the player stays on the spot with his legs slightly spread out. You should start with circular head movements in each direction. After that do simple neck movements to the left and turn back to the initial position. Do the same to your right, backwards and forwards. |
Now continue with warming-up your shoulders, circular motion movements work very good for this body part. You can switch to the elbows and hand joints. You might say, why do I need my elbows warmed-up. Well during a battle for the ball you might fall and the hands are used in this situation to retain the shock caused by your fall, and you need those hands warmed-up in order to cope with the high tension.
Your torso is next. Circular movements and left-right moves should do just fine. As you see we are slowly coming towards the most important part for the football activity, the legs. From this point on try intensifying your warm-up. We need circular movements for our hips, knees and lower joints. Do them in both directions.
Further on grab your knees, one at the time, and try to pull them up towards your chest, hold that position for a few seconds, do the same with the other leg and repeat this for at least 8 cycles. Don’t forget the ankle joints warm-up, fast circular motion movements in al directions should cover it. This should complete your static warm-up. Have fun!
The Warm-up – 1. Dynamic moves
a. Slow pace running
b. Sprints
c. Ankle workout
d. Splits
e. Other exercises.
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Slow pace running should be the first dynamic warm-up exercise performed. The player should run a few laps around the pitch at a moderate pace. After that you can do some short 30 meters sprints. Next it follows a series of exercises made on a 30 to 50 meters distance. The ankle workout exercise is done by slowly advancing on the pitch with high frequency complex ankle moves. Turn back in a normal walk. Do this exercise at least 3 times. Splits are done by stepping with a leg way in front, as far as you can reach. The leg in front should be bent at the knee level, while the other leg should be stretched as good as possible. |
You can place your hand on the knee for better balance. Hold the position for at least 5 seconds. Alternate the legs and complete this cycle at least 8 times.
Other dynamic warm-up exercises are running with your knees as high as possible and also running with your legs so that your heals almost touch the players but. Slow running and high frequency is asked for this exercises. Do at least 3 series for each exercise.
You should be warmed-up by now and ready for the actual football training. Good luck! 
