Match Day Soccer Warm Up: A Position Specific Approach

The soccer warm up prior to a match is crucial element in ensuring that player’s are fully prepared for the demands their bodies’ will face. In order to guarantee that each player is appropriately prepared the activities that are included within their warm up should revolve around the position they play and the most common physical and ball related activities they must undertake. The player’s should look to be ready and all begin at the same time, or at least the individual partnerships and units, should be beginning at the same time. If anyone is running late or is not fully ‘dressed’ then a coach or a sub can stand in for the missing individual.

The most common occurrences for each of the positions will determine the player’s soccer warm up, suggestions for each position are;

Goalkeeper

Ball Orientated: Catching, Kicking (from hands and floor), Throwing, Diving, Handling, Shot Stopping and Passing
Cardio-Vascular: Sliding, Sprinting, Sideways Movements and Jumping.

Central Defenders

Ball Orientated: Heading, Volleying, 2 v 2, 1 v 1, Passing (short and long) and Aerial Control.
Cardio-Vascular: Turning, Sprinting, Jockeying, Side Stepping, Jumping and Skipping,

Full Backs

Ball Orientated: Heading, Volleying, 2 v 2, 1 v 1, Passing and Striking Long. For the more attack minded full back crossing should be included.
Cardio-Vascular: Turning, Sprinting, Jockeying, Side Stepping, Jumping and Skipping.

Central Midfielders

Ball Orientated: Heading, 3 v 3, Quick Passing and 1st Touch (ground and aerial)
Cardio-Vascular: Sprinting (various distances), Jumping and Jockeying.

Wide Midfield

Ball Orientated: 1 v 1, 1st Touch (ground and aerial) and Crossing.
Cardio-Vascular: Sprinting, Jockeying and Jumping.

Centre Forwards

Ball Orientated: Spinning (lay off, turn, sprint), Heading, 1st Touch (ground and aerial), Striking and finishing.
Cardio-Vascular: Jumping, Sprinting, Changing Direction and Checking Out (exploding back in)

Subs

They should help out the first 11 when required, but also ensure that they are as ready as the playing individual’s as an injury can happen whenever. They should then also stay warmed up by completing a regime of movements and stretching every 10-15 minutes.

Player’s should begin with increasing their heart rate without the involvement of a ball. Once that is completed they can begin to complete the ball orientated work with a colleague of the same position and then move into groups accordingly (to see these soccer drills look at the session plans on the soccer Warm Up Home Page);

Goalkeepers

Goalkeepers begin working with each other (or a coach/sub) for basic handling techniques and ball familiarity. Then the Goalkeepers and the Centre Forward’s join for shooting and shot stopping. The Goalkeepers then work with the Wide Midfielder’s for crossing and catching. Finally, the goalkeeper can work between themselves for kicking related exercises. The goalkeeper that is starting should have the greater emphasis and the more intense warm up.

Full Backs

Full Backs begin working with each other to focus on short passing and spinning to sprint to chase the ball, then move onto some longer distance passing. Once that has been completed they both move into a 1 v 1 situation with the wide midfielders.

Centre Backs

Centre Backs begin with each other. Firstly, they begin with some heading and then move onto turning and chasing the ball. Once they have completed these movements they can join with the Centre Forwards so that they can be placed into a 2 v 2 environment.

Wide Midfielders

They immediately begin with the Centre Midfielders so that the whole midfield unit begins together. They then proceed to complete short, sharp passing. They then move over to the goalkeepers and cross balls into the area for the goalkeepers to collect. Finally, they join the Full Backs for two 1 on 1 situations.

Centre Midfielders

They immediately begin with the Wide Midfielders so that the whole midfield unit begins together. They then proceed to complete short, sharp passing. They then join with some of the substitutes to compete in a 3 v 3 situation.

Centre Forwards

The Centre Forwards can begin with each other and a sub (or coach), to work on some control and linking play. Once completed they join the Goalkeepers for some finishing and shot stopping exercises, before joining the Centre Backs to create a 2 v 2 situation.

If all timed perfectly each group will be ready to move into position and join the appropriate group at the same time.

It must be emphasised that ensuring the player is a prepared as possible is the overall intention. Therefore that includes all mental and physical aspects. So, if a player wishes to complete some extra movements not previously outlined they should be allowed to. Although they may not seem entirely required or appropriate, the player may not feel fully prepared until they have been completed.

This is a very position specific soccer warm up and may not be entirely appropriate to every team and every standard of competition. The key is to recognise which elements are and then integrate them into the warm up regime. As long as the warm up prepares the players for the match then it has achieved its objectives.