Here is the dynamic soccer warm-up routine I would use (follow the link to see the exercise): Make sure that the lines a wide enough so that all your players can stand in one line, shoulder to shoulder, facing the line parallel to the 15 yards away. The dynamic stretches should gradually build into the more explosive exercises towards the end of the dynamic warm-up.īefore starting your dynamic warm-up set up 2 lines parallel to each other that are 15 yards apart. So incorporating counter-move jumps and as well as more specifically bounding jumps (because sprinting takes place on a horizontal plane) would be an excellent choice to ensure your soccer players can reach top speed in the soccer game. thus increasing the specificity of the countermovement jump exercise. In soccer, movements such as acceleration and jumping are usually preceded by an activity that involves the stretch-shortening cycle ( the process of muscle lengthening, quickly followed by the same muscle shortening). The dynamic stretches should be linked to movements or motions players will be using for the sporting event.Įxplosive movements would include jumps and sprints (a high burst of energy in a short period).
It has been shown that a moderate to high-intensity dynamic warm-up can lead to increased power production in children. This phase should be used to get the athlete’s body prepared for the sporting event ahead with more intense and explosive exercises. The next phase is the dynamic warm-up phase. Studies suggest that this warm-up activity should last around 5 – 7 minutes. This process will continue and whoever has the least amount of players in their area at the end of the 1 minute round will be the winner.The taggers aim to tag the players in their area, once they have tagged the player they will dribble to the opposite area.The other players will all have a soccer ball.Designate 2 players to be the taggers in each half without a soccer ball (this is where they will stay).Create a 10 x 10-yard area and divide it in half.These soccer warm-up drills are fun, and engaging and players are practicing functional skills that they would be using in a game of soccer.įun soccer games such as mud monsters or bug splatter would be perfect for kids, find the games with all the instructions here.įor older players here is a simple tagging game that can be set up and explained in seconds: Tagging games are a great way to increase blood flow, warm the muscles and increase oxygen consumption. The best initial warm-up phase drills would be soccer tagging games. This first initial warm-up phase should start with an activity that favors increasing the participant’s VO2 max. The activity in this phase should be used to increase blood flow, warm the muscles up and increase oxygen consumption while keeping the physical demand on the athlete’s body low. Make sure you have all the necessary soccer coaching equipment for the soccer warm-up. In this next section, I will go over the 4 phases of warm-up that should be incorporated into your warm-up routine. This shows that an effective warm-up will help get your soccer players in the zone to perform better in their soccer game. Dialing in techniques that will be used in the sporting event.Īn active warm-up (increasing body temperature through movement) will lead to larger improvements in short-term performance (less than10 seconds) intermediate performance (greater than 10 seconds but less than 5 minutes) and long-term performance (greater than or equal to 5 minutes).Activate muscles to improve performance.There are 4 main reasons why you should perform a warm-up before your sporting event:
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