How to warm up for football: step by step process

Heating me before a football match is essential if you want to perform the best from the first minute of the game.

Some people underestimate the importance of heating, but preparing the body to move from rest to football is fundamental.

Look at how to warm up for football.

The best way to warm up for football is to carry out specific activities such as kicks, squats, jumps and running exercises to prepare the body for the type of movements you will have to face during the game.

You should also include some heating sections to improve athletic performance.

Warms are essentially a less intense version of the activity you are about to carry out.

They involve targeted activities that resemble the type of activity involved in a football match.

Knowing the following steps in the preparation of a game is essential!

So let’s see how to do it.

HEATING process step by step for football

Preparing for a game or even for a training involves heating.

It is necessary as it is the way to prepare the body for ardue activities.

Make sure you start heating 15-20 minutes before the game.

You don’t want to exhaust the time before the start of the game!

Start by turning the joints

Taking the joints is a form of low intensity to move the body.

We advise you to make turns around the neck, shoulders and ankles.

You can also include:

• Lateral curves,
• Hip oscillations,
• Trunk rotation,
• Hip rolls,
• Elongation hammer,
• Lengthening of the quadriceps.

All of these are excellent for joint rotation.

Don’t hurry. Soft and slow rolls are effective here to move the body.

Continue with 5 minutes of cardiovascular activity

After moving the joints, you should make the heart beat faster with some aerobic exercises.

This part of the heating aims to increase heart rate and blood flow, relax the rigid muscles and improve the efficiency of oxygen.

It should consist of about 5-10 minutes of activity.

A simple option here is to run 5 minutes, skip the rope or make a mixture of jams and burpees.

Any continuous activity that increases heart rate will work.

So make some static sections

You can then switch to static stretching.

Static stretching involves the stretching of a muscle towards the most capable and distant point and therefore maintains this position for 15-20 seconds.

This type of stretch has a limited risk of injuries.

It helps to lengthen the muscles you will use during the last activity.

The advantage of static stretching is that flexibility increases and prepares you for all the features involved in any football match.

Some great options here that I consider effective are:

• Anchor/knee lengthening, with hip flexors, quadriceps (standing), internal thigh/switches and rear muscles of the thigh.
• Lateral flexion of the rear trunk, with your arm standing.
• Backs in the middle of the rear, with extending the rotation.
• Pyriform elongation, with the hips that stretch.
• Ankle/foot lengthening, with gastroynomic lengthening.
• Lateral alcance,
• Shoulder lengthening,
• and lengthening of the corridor.

Whatever the elongations you choose, be sure to keep the position for at least 15-20 seconds.

Do some exercises

After moving the body, increasing the heart rate and lengthening the muscles, it is time to increase the intensity a little.

At this point you want to prepare for the specific activity you are participating in.

In this case – a football match.

The goal here is to imitate the same movements involving football, but at a low intensity level.

We advise you to use the same parts of the body at a slower pace.

Remember only not to bet everything immediately.

Instead, it starts slowly and increases the intensity.

Some options you can consider here are:

• Running exercises;
• Driving change exercises with and without partner;
• Do exercises while passing the ball,
• or exercise during dribbling with the ball
• Alternate exercises to vary and maintain the heating interesting.

Remember that you want to simulate the type of movements that your body will soon make football with one of these activities.

Finally, make some dynamic traits

Dynamic elongations involve stretching during movement.

The dynamic traits are different from static extensions because in dynamic traits, positions are not maintained for a period of time.

It is essential that the elongations carried out are linked to the activity that will be in advance.

For football, this can be one of the most critical parts of heating as it can significantly improve performance.

Some dynamic traits you can consider are:

• Lateral shuffle; Helps protect from groin and hip lesions;
• Flexibility of the leg muscles;
• The rear pedal; Heat the flexors and abdominals of the hip;
• Walk on the knee in the chest; Help with the shoulder muscles in the tense area;
• And kick with straight legs to help with the tendons of the thigh.

Why warm up before football?

Before playing football, the body is cold.

Therefore, it must be regulated at the speed of the activity it is about to carry out.

Heating before football is important because it prepares the body for what will come.

Heating increases body temperature, increases heart rate and increases blood flow to the muscles.

Each of them assures you to be ready for the game from the beginning.

If you want to keep your body updated and ready for what is coming, you have to warm up.

Heating vs. elongation

Here it is worth mentioning the difference between heating and only elongation, because often people are confused with heating and stretching, thinking of doing the same with the body.

Heating increases body temperature, but stretching helps in the breadth of the body movement for the next activity.

With hot and stretching, you should first do a heating activity, even if you are not related to the exercise that you will later perform.

Only after increasing the temperature and blood flow can you start lengthening.

If you stretch your cold muscles, you risk getting hurt; In addition, not heating can cause unnecessary stress in the heart and lungs.

How about cooling after the game?

When the game is over and your team (hopefully!) Won, you feel enthusiastic, but more than anything else, your body feels completely defeated.

The thoughts that pass through the head at that moment can be lying on the grass and not do anymore, but cooling is part of the general process, the last step, but still part of it.

Just like in the heating where you prepared the body for a slower final training, now you have to perform activities that simulate those you have just done, even slowly rhythm.

To warm up after football, take a light race for two laps on the football field.

So do some elongations.

Give your body the opportunity to cool and allow blood to return to the heart.

Your body will be less painful if you allow it to cool.

Start of the game: in short

Whether you are playing in the park or in the football season, heating is mandatory.

A player can avoid many injuries if adequate preparation is carried out for heating exercises and stretching exercises before entering the field.

If you think you have to work in a problematic area, put more time aside to heat this part of the body.

Choose the correct exercises to work on the muscles you will use most.

So, if you start to feel pain, stop and rest before continuing.

Your body starts cold and then it’s hot, don’t forget to cool when you finish!