Warm-Up Exercises in Soccer: The Perfect Warm-Up
Exercises for Optimal Preparation for Physical Activity
Time
- 20 minutes
- 6 exercises
01 Mobilization
Mobility is important when preparing for physical exertion. It plays a crucial role in reducing the risk of injury and improving technique and range of motion. Mobilization should be a staple of every soccer warm-up routine.
Back Sit T-Spine Mobilization
Start on all fours. Your feet are hip-width apart. Place the BLACKROLL on your lower legs. Sit back. Wedge the BLACKROLL between your buttocks and lower legs to achieve a stable position for your lumbar spine. Press the BLACKROLL down with your buttocks. Place one hand on your temple. Rotate your thoracic spine toward the ceiling. Hold this position briefly.
Reclining Windmill
Start in a side-lying position on the floor. Bend your top leg to a 90° angle. Place it in front of your body on the BLACKROLL. Use your lower hand to hold your bent knee down. Extend your top arm. Rotate backward toward the floor from your thoracic spine and shoulder. Let your gaze follow the rotating arm.
World's Greatest Stretch
Start with your feet shoulder-width apart. Take a large step backward. Place the hand on the same side at the level of your front knee. Lower your hips. Move the elbow of your other arm along your lower leg toward your heel. Hold the position for 3 seconds. Move the same arm upward. Your gaze follows your hand.
Product
0
Seconds
60
Body part
Training Goals
02 Activation
Now that we’ve created more space in our key joints through targeted mobilization, we’ll focus on activating the muscles specific to soccer. With these soccer warm-up exercises, we’ll improve power transfer and movement quality, stabilize the leg axis, and enhance our ability to avoid high-risk positions (knee valgus, twisting the ankle, etc.).
ISO Crunch
Start in a supine position. Clamp the BLACKROLL between your right elbow and right knee. Now lift your left arm and left leg off the floor. Simultaneously bring your hand and foot toward your body and then away from it. Switch sides after each set.
One-Legged Bridge
Start in a supine position. Bring your legs up. Clamp the BALL 08 between your thigh and hip by pulling your leg toward you. Lift your hips without losing the BALL. Slowly lower your hips back down.
Side Shuffle
Place one LOOP BAND around your knees and the other around your ankles. Stand upright. Lean your upper body slightly forward. Now pre-tension the bands. Shift your weight to one leg. Push yourself in the opposite direction. Return to the starting position.
