Warmup

Dynamic Warm-Up
“The aim of the warm-up should be the complete physical and mental preparation for dynamic actions
to follow. The athlete should be able to begin the game or training session totally ready to perform at
maximal intensity if required.
- Faccioni
It is commonly accepted that warm-up activities in soccer are essential for minimizing injuries and
improving performance on the field. However, the typical warm-up activities used by most soccer
coaches are not ideal for achieving these essential goals. This warm-up usually includes an initial jog
around the soccer field, followed by 10-15 minutes of static stretching, and ending with some skill
activity before the training session or game. However, this method of preparing a soccer player for a
dynamic sport activity such as training or participating in a match appears to have major physiological
limitations.
Psychological reason for a warm-up:

The main physiological reasons for a warm-up are:
To increase the core temperature at least one or two degrees Celsius

To increase heart rate and blood flow to skeletal tissues which improves the efficiency of oxygen
uptake and transport, carbon dioxide removal, and removal and breakdown of anaerobic
byproducts
To increase the activation of the Central Nervous System (therefore increasing coordination, skill
accuracy, and reaction time)
To increase the rate and force of muscle contraction and contractile mechanical efficiency
(through increase muscle temperature)
To increase the suppleness of connective tissue (resulting in less incidence of musculotendonous
injuries)
The result of these physiological responses to warm-up activities leads to an athlete’s increased
ability to perform physical work. This is very crucial for soccer with the requirements of high intensity
repetitions of activities such as jumping and sprinting. Additionally, the improvement in the nervous
system is especially helpful for soccer athletes who are also required to perform high levels of
complete body movement.
Limitations of the Typical Warm-Up
The major criticism against the typical soccer warm-up is that it does not adequately prepare the
athletes for the ensuring training and playing demands of the sport of soccer. The reasons for this
inadequate preparation are…
The initial jog which consists of slowly jogging forward and in a straight line has a minimal effect
on increasing the body temperature of the athlete.
The static stretches that are performed are usually done slowly with the athlete either standing still
or sitting on the ground. It has been shown that this method of stretching is beneficial to
increasing the limb range of motion, and its main goal is to relax the muscles so that they are less
resistant to passive stress for stretching. However, this type of passive stretching does not
adequately prepare the muscle and connective tissue for the active contraction and relaxation
process that occurs in a dynamic soccer training or game situation.
The body loses the increase in temperature gained by the initial jog during the static stretching
period especially in cold climates or cold sessions (autumn and winter weather).
The net result is that the typical soccer warm-up can lead to less than optical speed and skill
especially at the start of the match. Therefore, the soccer warm-up should be altered in such a way
that it meets the dynamic demands of the sport. Accordingly, the aim of the warm-up should be the
complete physical and mental preparation for dynamic actions to follow. The athlete should be able
to begin the game or training session totally ready to perform at maximal intensity if required
(Faccioni, 2004).
Dynamic Warm-Up for Soccer
The following are examples of different types of dynamic warm-ups that is designed to raise the body
temperature, increase muscle elasticity, and neuromuscular function, and mimic the actions used in
training and competition. It is performed in three stages starting with general exercises and ending
with soccer specific activities.
Step 1 – Aerobic Activity: Perform a five minute, low-level aerobic, such as jogging, or technical
work with the ball.
Step 2 – Dynamic Flexibility: Exercises incorporate active moments to stretch the hips and pelvic
region targeting hamstrings, hip flexors, gluteus and groin, which are important injury prevention in
soccer.
Step 3 – Movement Preparation: Exercises that imitate specific activities performed over a 20-
yard distance.
References
Goldstein, B., & Kontor, K. (2002). How to make your soccer field a conditioning facility. Performance Soccer
Conditioning. Lincoln, NE: Ken Kontor.
Faccioni, A. (2004). Dynamic Warm-Up Routines for Sports. Faccioni Speed and Conditioning Consultancy.
Critchell, M. (2002). Warm-Ups for Soccer: A Dynamic Approach. Spring City, PA: Reedswain.
Movement Preparation
Imitate soccer specific movements over a 20-yard distance (6 cones by 5 cones, 10 x 20 yards)
20 yards
2
y
a
r
d
s
5 yards
Dynamic Warm-Up Exercises 12. Carioca – step-overs side-to-side

1. Buttkicks (heels to rear) – alternate leg 13. Backpedals
flicks with heel, hitting buttocks 14. Defensive Back Shuffles – jockeying
2. Jog Forward and Circle Arms – forward / 15. Wheat Pickers – going down on left/right
backward hand as if “picking wheat off the ground”
3. Small Skips – forward and backward then opposite hand. Should communicate
4. Wide Skips – knee faces outward direction of hand. Clapping to build rhythm
5. High Skips – power skipping motion and teamwork is encouraged.
6. Lateral Shuffle – side-to-side motion
crossing over body
7. Walking Lunge – knee touches ground and
hold for 3 seconds and up slowly
8. Side Lunge – lead with left/right shoulder
then opposite coming other way back, hold
for 3 seconds and up slowly
9. Single Knee Dead-Leg Lift – knee of leg 90
degrees, other leg straight, one lift every
four (4) steps
10. Russian Walk – walking march with
extended high step, as if scraping sole of
shoe on door (forward direction only)
11. Hurdle Walk – as if going over high hurdle

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Dynamic Warm-Up

Psychological reason for a warm-up:

To increase the core temperature at least one or two degrees Celsius

Dynamic Warm-Up for Soccer

Dynamic Warm-Up Exercises 12. Carioca – step-overs side-to-side

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