The goal of a warm-up session is to develop a soccer player’s organic, muscular, nervous, and psychological functions to prepare them for the best possible performance. It is done before starting practice, and it is focused on increasing the work capacity gradually, progressively, and aerobically. It is recommended to include exercises for elasticity and mobility.
In today’s article, Evolution Soccer Academy gives you a little warm-up routine for you to try out.
The warm-up can last between fifteen and twenty minutes.
✔ Stretching. The goal is to increase muscle and body temperature.
- Neck: tilt the head to the left and right side. We perform full head turns. Eight repetitions.
- Arms: hold hands and extend arms as far above the head as possible. Same thing, but with your arms behind your back. Hold each position for eight seconds.
- Elbows: We perform flexion and extension of the arm. Do the exercise with the right and left one. Eight repetitions.
- Wrist: Circular movements with both right and left wrists, and in both directions, inwards and outwards. With both hands intertwined make flexion and extension of wrists, as well as undulating movements. Eight repetitions.
- Fingers: Open and close hands energetically.
- Buttocks: Bend one leg and lift it upwards to touch the knee to the chest. Do the exercise with the right and the left one. Do for eight seconds with each leg.
- Quadriceps: While standing, bend one knee and take the leg back to touch the heel to the buttock. Lean on a teammate with one hand, as not to lose balance, while with we join the heel to the buttock with the other. Do the exercise with the right and the left one. Eight seconds with each leg.
- Adductors: While standing with the legs open, bend a knee to get closer to the ground. Do the exercise with the right and the left one. Eight seconds with each leg.
- Knees: Circular movements with both right and left knees and in both directions inwards and outwards. Eight repetitions with both knees.
- Ankles: Do circular movements with both right and left feet, and in both directions inwards and outwards. Eight repetitions with both ankles.
✔ General warming. This phase can last from eight to twelve minutes.
Run. For three to six minutes prior to the activation phase.
Activation. Place the players in two or three rows to perform in pairs or threesomes the following activation exercises:
- Waist. Run, stop, turn the waist and continue. (Four repetitions approximately)
- Lateral stroke. Run halfway there, change sides.
- Backstroke. Back trot carefully and at a slow pace.
- Touch the floor with two hands. Run, stop, bend down, touch the ground with both hands, and jump back up.
- Skipping in front.
- Skipping in the back.
- Warming up of arms and shoulders (Front – Back).
- Head jumps. Run and jump simultaneously (three or four times), as if you were finishing off a goal with your head. The goalkeepers will imitate the jump to catch a ball.
- Walk slowly for a few seconds to breath and return to trot.
At Evolution Soccer Academy, we offer practices with trainers who have over thirty years of combined experience in professional soccer. They are qualified to teach your children great alternatives to train their agility while learning valuable skills for a potential career in soccer. Contact us to learn more about our elite training program.
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