Match Day Soccer Warm Up: A General Approach

The soccer warm up prior to a match is crucial element in ensuring that player’s are fully prepared for the demands they will face in a match. In order to guarantee that each player is appropriately prepared the activities that are included within the warm up should revolve around ball work and activities to increase heart rate.

Movements

To begin with players should undertake a form of low-intensity movements; jogging, side steps, jumping and backwards running. The intensity of these movements will increase as the warm up progresses. Not only does the intensity of the movements but more movements are also included; turning, jockeying and changes of direction. At the end of the warm up the players should be able to complete each movement at full speed. Goalkeepers should also undertake these movements before moving onto some more goalkeeper specific ones. The time allocation for this section of the warm up can vary but should be approximately 10 minutes.

Stretches

Stretching should be completed before the intensity increases. Static stretches should be initially held for 6 seconds but are then repeated once the intensity nears maximum, where the duration of each stretch increases to 12-15 seconds. Dynamic stretches can also be integrated into the ‘movements’ section, so that they can be completed while the player’s move around. Or they can be performed in a circle around the coach so that the coach is able to pass on any last pieces of information and advice. Do not forget to stretch upper body, as well as the lower body.

Ball Familiarity Work

Initial ball work commences once the other two sections are done. To begin with the ball work is unopposed as this allows players to get a ‘feel’ for the ball and the surface they are playing on. Although, just because there is no opposition this should not mean player’s adopt a relaxed or less-than-serious attitude. This section should last 5 to 10 minutes.

Competitive Ball Work

This is the final phase of the players warm up. Players are placed into either small (3 v 3) or larger (7 v 7 or 8 v 8) competitive situations, depending on player numbers. Player’s then treat this as if they were playing in a match (just without any reckless challenges). Their heart rate should be nearing optimum and their muscles should be completely warm. This section will last approximately 10 minutes, although it should include many rest periods and drinks breaks, so that the player’s are not worn out prior to kick off.

The substitutes should join in with the entire warm up along with the rest of the team, not just for team cohesion and bonding purposes but because they may be required immediately due to an injury. Once the match has begun the substitutes should undertake some form of warm up every 10-15 minutes, so that they are continually ready to be called upon, if required.

The warm up outlined above dictates that half an hour should be spent warming up. The final half hour (should a team arrive an hour before kick off) should be spent getting changed, having any last team talks and allowing the player’s a few minutes to complete any pre-game rituals or stretches / exercises they may wish to. Allowing players to complete their own minor details, is one fact that should be emphasised. As the warm up is about ensuring the player is a prepared as possible, the coach should allow players time to carry out their own thing. As if a player is not allowed to complete some extra movements, stretches or rituals they deem appropriate they may not be entirely prepared mentally for the game as they feel they have missed something.

This is a very general warm up structure that allows the coach a lot freedom to decide on the individual elements that comprise the overall pre-game regime. The key is ensuring player’s are 100% prepared for the game they are about to take part in.