Pulse Raiser
For footballers, this can be an activity as simple as jogging a lap of the pitch at a good pace. This is designed to increase your heart rate and get blood flowing to your legs.
Mobility
This encompasses many exercises you would have done in a warm up many times. It includes movements such as ‘Open and Close The Gate’, ‘Heel-Scrapes’ and Ankle Rotations. This is to ensure your Hip, Knee and Ankle joints are all ready for strenuous activity.
Stretching
Many coaches and footballers alike assume that static stretching is a priority before a game, but this is misguided advice. We promote dynamic stretches as they prepare the body for movement more suitably. This includes exercises such as Calf Sweeps, Lunges, or High-Kicks.
Dynamic Movements
Dynamic movements prepare the body for fast-paced changes in directions. This is one your coaches are likely to get out cones and instruct you to touch them then change directions in a sprint. This is the last thing that should be done before getting a ball out.
Skill Rehearsal
A skill rehearsal within football will be passing, shooting or dribbling. A simple possession or shooting drill is ideal with increasing levels of intensity as you come to the final stage of your warm up. Many amateur players will dive straight into this stage and skip the prior ones, leading to frequent injuries.
