Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. Continue moving until you reach the end of your planned distance. Then cross your left foot in front of your right foot. Cross your left foot behind your right foot, then take your right foot over so you’re back to your starting position. 3 Cariocaīegin with your feet a little wider than hip-distance apart. Step forwards with one foot into a lunge, bending both knees, and rotate your arms and torso over your lead leg. Start with your feet hip-width apart and your arms extended out in front of you. Slowly bring your knee up towards your chest. Stand tall with your feet hip-width apart and arms resting at your sides. Dynamic Warm-Up Stretchesĭynamic stretching – stretching while moving – before you play football can improve your flexibility and mobility,” says Preston, “so be sure to spend around ten minutes doing the below exercises.” 1 Linear knee raise Jogging across the pitch will increase blood flow to your muscles and bring your heart rate up.
And when you find yourself one up after a couple of minutes in every game you play, come back and thank us.
You can rectify that situation by following this warm up routine from Ross Preston, a strength and conditioning coach for Bupa UK. And yet for many of us “warming up” consists of taking turns blasting shots at the keeper for five minutes. Spending 15-20 minutes doing so will put you in the best possible position to make a fast start and also reduce the risk of picking up an injury in the frantic early stages of the game. It shouldn’t be hard to motivate yourself to warm up properly before any kind of football match.
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