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Warm-up exercises for footballers

Exercises for optimum training preparation

Duration

20 Min

Exercises

Difficulty

Beginner

Add routine to list

Warm-up exercises for footballers

Exercises for optimum training preparation

Duration

20 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Ball 08

Loop Band

Football involves sporadic activity, referred to as an intermittent sport. It involves changing direction, stopping and jumping movements as well as football-specific techniques such as dribbling, passing and shooting. These diverse actions require a football-specific warm-up. Carry out these warm-up exercises for footballers in addition to your team warm-up to optimally prepare yourself for your session.

Ideally, the warm-up should be carried out before the team workout. It’s basically advisable to stimulate your cardiovascular system first. Use light activity, such as jogging, to get your body moving before starting the mobilisation and activation exercises.

This football warm-up is separated into

01 Mobilisation
02 Activation

After your football warm-up, you should feel warm and ready to go. But make sure you're not exhausted.

01 Mobilisation

Flexibility is important for preparing for strain. It helps reduce the risk of injury and improves technique and range of motion. Mobilisation is an essential part of any football warm-up.

Backsit thoracic spine mobilisation

Start in the quadruped position. Your feet are planted. Place the BLACKROLL on your lower legs. Sit backwards. Clamp the BLACKROLL between your buttocks and lower legs to create a stable position for your lumbar spine. Press the BLACKROLL down with your buttocks. Grasp your temple with one hand. Rotate the thoracic spine towards the ceiling. Pause briefly in this position.

Tip: The thoracic spine is susceptible to stiffness. Although it has a great range of motion, it is often restricted and requires mobilisation. An important warm-up exercise for footballers.

Product

Standard

Sets / Seconds

1 / 60

Body part

Chest, Core, Shoulders

Training Goals

Mobility

Horizontal windmill

Start in a lateral position on the floor. Angle your upper leg 90°. Place it in front of your body on the BLACKROLL. Hold your bent knee down with your lower hand. Extend your upper arm through. Rotate from the thoracic spine and shoulder backward to the floor. Your gaze follows the rotating arm.

Tip: This mobilisation exercise works on improving flexibility in the thoracic spine. It also focusses on flexibility in the shoulder joint.

Product

Standard

Repetitions

Body part

Chest, Shoulders, Upper Back

Training Goals

Recovery, Mobility

World’s greatest stretch

Start in a shoulder-width stance. Make a big lunge backwards. Place the hand on the same side at the level of the front knee. Lower the hips. Move the elbow of the other arm along the lower leg towards the heel. Hold the position for 3 seconds. Move the same arm upwards. Your gaze follows the hand.

Tip: This warm-up exercise for footballers targets the three key areas we want to mobilise: the ankles, hips and thoracic spine. If you only integrate one exercise into your warm-up, make sure it's this one.

Product

Repetitions

Body part

Training Goals

Activation, Mobility

02 Activation

After creating space in our key joints through targeted mobilisation, we then devote ourselves to activating the sports-specific muscles. These warm-up exercises for footballers improve power transfer, quality of movement, stabilise the leg axis and help to reduce risk positions such as knee valgus and rolling, etc.

Iso crunch

Start in supine position. Clamp the BLACKROLL between your right elbow and right knee. Now lift your left arm and left leg off the floor. Simultaneously move your hand or foot towards and then away from your body. Switch sides after each set.

Tip: Core stability is crucial for power transfer in football. Activate your core with this warm-up exercise.

Product

Standard

Repetitions

Body part

Core, Stomach

Training Goals

Activation

One-legged bridge

Start in supine position. Stand your legs up. Clamp the BALL 08 between your thigh and your hip by pulling your leg towards you. Raise your hips without losing the BALL. Slowly lower your hips again.

Tip: This exercise activates the glutes which are often neglected. It not only improves hip extension but also targets the stabilising hip muscles (abductors, adductors).

Product

Ball 08

Repetitions

Body part

Hips

Training Goals

Activation, Strength

Side shuffle

Pull one LOOP BAND over your knees and the other over your ankles. Stand up straight. Lean your upper body slightly forward. Now bring the bands to pre-tension. Shift your weight to one leg. Push yourself in the opposite direction. Return to the starting position.

Tip: To finish, the activated muscles are included in a more complex pattern of movement. This completes your warm-up routine.

Product

Loop Band

Repetitions

Body part

Glutes, Thigh

Training Goals

Activation, Strength