Benefits of a Detailed Soccer Warm Up
Warming Up
The soccer warm up is a crucial element of any session or pre-match preparation, so its importance should not be overlooked or disregarded. The individual can not be expected to perform at their maximum if they have not been involved in a complete and thorough warm prior to any activity they undertake. However, it is not possible to conduct such a comprehensive soccer warm up unless the coach fully understands and appreciates the reasons behind warming up. However, it is pointless understanding the reasoning behind the soccer warm up before actually knowing what a warm up is. So, a warm up is basically a gradual progression building up from low-intensity to high-intensity movements, while incorporating stretches and some ball orientated exercises. All conducted to ensure the body, muscles and mind, is as ready as possible for what they are about to undertake. The specific benefits of a soccer warm up are:
Muscle Temperature
While an individual is at rest or only undertaking very light activity the majority of the bodies’ blood flow is focused on the digestive system, as the body breaks down food and substances. Once strenuous exercise is undertaken the muscles require increased oxygen and energy, which is delivered to them through the blood. Therefore if the individual goes straight from rest to maximum then the blood will struggle to cope with this change of demands and the result will be the muscles not gaining the sufficient levels of oxygen, substances and waste product removal. This then results in them fatiguing quicker. However, a warm up helps to raise the body temperature, and in particular the temperature of the muscles, as they begin to receive a greater blood flow. This then means that the body is adapting to the demands that will be placed upon it in the near future.
Heart Rate
If the blood flow to the muscles is increased, that means that the heart rate must also be increased, as the heart controls the blood flow. By gradually increasing the heart rate means that it is not placed under any unnecessary stress once maximum effort is required. Another benefit gained from an increased heart rate is that the metabolic rate is also increased. This means that substances are broken down quicker and energy can be supplied to the muscles at a faster rate.
Flexibility
By undertaking movements and then stretching the muscles involved, by either static, dynamic or PNF stretches, the flexibility of the muscles is increased. This then reduces the risks of sprains, strains and tears occurring when at maximum effort or when stretching for something. A good example to highlight this point is to imagine an elastic band. If the band is placed in a freezer and allowed time to freeze and then stretched to its full length, the result is it snapping. The same is true for muscles, if they go from being cold (not warmed up) to fully stretched with no gradually build up then a similar result to the elastic band can be expected.
Nerve Impulses
A good warm up can also increase the speed at which nerve impulses are received and sent from the brain. This will therefore aid to increase the player’s ability to react and move.
Mental Preparation
As the player’s warm up it is not just their body that is undergoing a change of state. A correctly implemented and controlled warm up can also improve the individuals mental preparation as they begin to focus on what lies ahead of them. As the player warms up their levels of concentration, motivation and alertness can all rise.
Match and Session Differences
Preparing player’s for a match and for a session are two different processes. As the factors involved in each and the environments they are undertaken in can vary greatly. Therefore the warm up for each should be tailored to ensure players are as ready as possible before they begin the session or match. Differences that affect and determine the type of warm up include;
Sessions
Topic Specific – the warm up should mirror the kind of activities that the player’s will be undertaking within the session.
Flexible Time Limit – the coach can spend as little or as long as they wish on the warm up prior to a session. If the player’s are not fully ready then the coach has the option to continue the warm up for a little longer.
Already Prepared – many if not all the player’s will already be dressed and ready to train upon arrival, therefore that is not a factor on the warm up.
Match Day
Position Specific – each player will have different roles and responsibilities once the match kicks off. Therefore their bodies will undergo different motions and movements, and they will also be required to perform different ‘on-the-ball’ activities. Therefore their warm up should focus upon what their main duties and movements will be, so that their bodies are fully prepared. There is no point having a goalkeeper shooting at goal, with the centre forward in goal!
Preparation Integrated – the player’s will have to change, talk tactics/formations/line-up etc, mentally prepare, possibly see the physio and warm up all prior to the kick off.
Fixed Time Limit – the game will kick off at a certain time, on time, therefore the player’s must fit everything into the small amount of time allocated.
Must be Fully Prepared – There will be no leeway, they must be 100% prepared immediately prior to kick off. They can not fully control the pace of the game or how it begins so their bodies and minds must be ready function at full speed and maximum output.
The necessity of a well organised and conducted warm up should be clearly evident by now. However it should also be apparent how crucial it is that the warm up mirrors the activity that the players are expected to undertake. So coach should ensure that the warm up they implement appropriately prepares the players for the subsequent activity. And remember In Failing to Prepare your Players, You are Preparing them to Fail!