This is an excellent warm-up routine which, if done properly and intently, will fully
prepare you for the match or training session so that you may be your very best that day.
This is by no means the only good warm-up routine on the planet - but it is a great one
and the one I want you to learn and use. All throughout stretching and warm-up, take
water at any point you feel you need it.
A NOTE ABOUT STRETCHING: STRETCHING IS NOT A RACE - IT'S
PREPARATION. There might be some people on your team that think warming up is a
waste of time. If you have any doubts about warming up and stretching, just remember
that ALL professional teams make their players warm up before practice and games.
That's a big part of what keeps them healthy, and makes champions!
First Step - START WITH A LIGHT JOG.
About 5-10 minutes from touchline to touchline to get blood flowing to the muscles and
prepare your muscles for a proper stretch. The pace should be easy. This raises your body
temperature. Jog slowly, perhaps skipping and moving sideways as well. Make no sudden
bursts or movements-nice and easy does it. Change up the sort of jog each ½ turn across
the field or so. Here are some variations to use: · high knees · high knees (with the "We
Will Rock You" rhythm) · heels to butt · sideways-on right/left shuffle · sideways-on
right/left cross-over steps · backward · easy kick to high hands · touch ground right/left ·
phantom headers · arm circles as you jog
Next Step - STRETCH PROPERLY AND THOROUGHLY.
When you are a bit warmer, try some of the stretching exercises described below. Three
types of stretches are used in soccer at youth level. The Initial Stretch Gradually stretch
(lengthen) the muscle until you feel it fairly tight. Then hold it for at least 10 seconds. Do
not bounce. The Developmental Stretch further than before and hold for 15 seconds.
Everyone is different so be careful not to strain yourself. PNF Stretching Stretch using a
partner (if you have one)-the extra resistance increases flexibility. Be very careful when
you do this. The Golden Rules of Stretching · Never "bounce" when stretching. Do
things slowly. If you feel any real pain, stop the stretch. · Hold each stretch for at least 10
seconds.... MORE IF YOU NEED IT. You know your body the best. You know what you
need more than I do. So if a particular muscle group needs more attention, then attempt to
it. Do not ignore your own body and do not cheat yourself of proper preparation because
the only result of you doing so is that you will hurt yourself. · Do a variety of stretches
that will help you get ready for your soccer game. · Remember that everyone is different
- if you are not comfortable with a stretch, do another one or discuss it with me - but do
not avoid stretching altogether. SOME OF THE STRETCHES YOU CAN USE FOR
SOCCER It is important to stretch your whole body for soccer, not just your lower body.
These stretches will give you a good all-round preparation for your training or game. It is
a good habit to stretch from the toes up to the head so as not to accidentally skip over any
muscle groups.
1. Ankle = Put one leg out in front of you and keep the other leg straight. Turn your
ankle both ways, from side to side and up and down. Repeat. Remember to swap ankles
too. Sit down and hold one leg and foot as shown. Gently turn your ankle. Repeat with
the other ankle.
2. Calf = Stand an arm's length from a wall or goal post. Place one leg nearer to wall, feet
facing forward. Bend the knee nearest the wall and keep the back knee straight. Lean
forward-let your body tell you when to stop. Hold the stretch for 10 seconds. Repeat three
times with each leg.
3. Hamstrings =(1) These are the muscles at the back of your thigh. Sit down on the
ground. Lean forward, grasp your ankles and hold for 10 seconds. Relax. Do this four or
five times. Hamstrings (2) Kneel down, keeping your other leg straight. Lean forward
until you feel the stretch. Hold for 10 seconds. Repeat with your other leg.
4. Quadriceps (or Quads)= These muscles are the big muscles that cover the front of your
thigh. Use a goal post, a wall, or a teammate to balance. Stand straight. Bend one leg and
hold your ankle or the top of your foot. Pull your bent leg until your heel is close to your
bottom. Hold for 10 seconds. Repeat 3 times with each leg.
5. Groin =(1) For a soccer player particularly the groin is an important area to stretch. Sit
down with knees apart, bring both feet together. Hold for 15 seconds. Repeat three times.
Groin (2) With feet wide apart, squat to a sitting position and place hands on knees. Now
slowly straighten one knee until you feel the groin muscle begin to stretch. Continue the
stretch for a count of 12. Do this twice with each leg. Back Lying flat on your back, lace
your fingers across the back of your knee and pull your right knee up toward your right
shoulder. (Do not pull from the front of your knee). Keep your other leg, lower back, and
your shoulders flat to the ground. Hold for 15-20 seconds. Then pull your right knee
toward your left shoulder in the same manner. Repeat with the left leg. Finally draw both
knees up together and hold 15 seconds.
6. Shoulders and Side = (1) Link your hands. Stand up straight and push upwards. Hold
the stretch for 15 seconds. Repeat three times. Shoulders and Sides (2) Put your right
elbow behind your head and use your right hand to grasp your left shoulder. Now put
your left hand on your right elbow. (Got all that?) Stretch to the side without leaning
forwards (or backwards). Hold for 12 seconds. Repeat twice on each side. Shoulders and
Side (3) Link your lingers. Keep your body upright and your arms straight. Slowly push
your arms backwards. Hold for 15 seconds. Repeat twice. Head Move your head from
side to side (like shaking your head) and up and down (like nodding). Repeat five times.
After Stretching:
Jog a bit and move around again. Now it's time to ease into full game speed and intensity
as you begin the 1000 touches portion of your warm-up.
Next Step - 1000 TOUCHES Now it’s time to pick up the intensity and get “in touch”
with the ball. Gradually work harder and faster so that you are fully warmed up before
the session or game starts. Never sprint or kick the hall hard until you are fully warmed
up. This entire 1000 Touches Warm Up should take bout 7-8 minutes.
120 BALL TAPS - for variety try these: · move the ball around in different shapes · tap
some from the back & some from side to side · go at double pace for 10-20 touches ·
close your eyes for 10-20 touches
BASIC ROLLS · Inside Roll · Outside Roll FOUNDATION SKILLS · Side to Side
Push-Pull · Side to Side Step-On · Side to Side Front Roll PULL-BACK SKILLS · Pull,
Instep Push · Pull a Vee · Pull & take w/ outside of foot · Pull & Roll Behind
TURNS · Pull Turn · Drag-back · Inside chop · Outside Cut · Cuff · Step-over Turn ·
Step-on
TAKE-ON MOVES · Hip Swivel · Roll/Touch (Brush/Touch) · Roll/Push (Brush/Push) ·
Mathews (inside/outside) · Reverse Mathews (outside/inside) · Stepover · Rivolino ·
Scissors Behind (Swerve) · Scissors Over Top · Scissors In Front · Cap (ba-dink)
Next Step - SHOWOFF TIME
Continue your warm-up using the ball for another 5 minutes using your very best stuff.
Run your best moves. Try your fanciest tricks. Try your best to impress each other and
anybody else who may be watching you. Here are some other ideas. · Juggling - feet,
thigh, chest and head. Stay loose and relaxed! · Traps - toss the ball up high (or better yet,
kick the ball up high from your juggle!) and bring it down under full control with a good
trap & 1st touch (head, chest, thigh, foot) and then accelerate away for 10-15 yards then
do a turn. · Running with the ball – accelerate & decelerate under full control of the ball.
· Pattern Dribbling
Next Step - PARTNER WORK CONTROLLED TOUCH & COLLECTION
SERIES
· Dead Stop · Inside of Boot · Outside of Boot · Dead Stop Trap · Inside Leg Trap ·
Chest Trap · Inside Boot Punch-Back · Instep Punch-Back
PARTNER PASSING · One Touch · Two Touch · Three Touch
SMALL GROUP PASSING · Pass & Move Maximum Touches · Pass & Move 2
Touches · Pass & Move 1 Touch
PASSING & SHOOTING · Accurate pass @ 20 yards · Chip Pass (20+ yards) · Instep
Power Shot · Volley · Header
COMBINATION PLAY · 1-2 (Wall Pass) · Overlap · Thru Ball · Takeover Next Step SHORT-SIDED GAME(s) Finally, organize several short sided games in confined space
Passers vs. defender(s) – change defenders with each turnover or every 30 seconds. 4v1;
3v1; 4v2; 5v2; 5v3; 2v2v2 Even sided keep-away or line soccer 3v3, 4v4 or 5v5
FINAL STEP
· Team Stretch - this very last Team Stretch is as much for bonding and ritual as much as
anything else. You should have been stretching and warming up for at least 30-40
minutes (longer if you can) so that when the game starts. You are warm. You are focused.
You are prepared to win. You are all systems go! After the match/training session: the
COOL DOWN After your training or game, remember to warm down. This is often
forgotten but it is a vital part of your soccer training. After exercising your muscles, don't
just go in and change straight away. Go for a light jog-include some skipping and
sideways movements. Then repeat some of the stretches you did in your warm-up.
Sometimes I may use this time to talk to you. The warm-down gives your body a chance
to slow down after the stress of training or a game. 10 or 15 minutes would be ideal for
this warm-down period.
To review: Key points of a proper warm-up · Start with a light jog. · Stretch
carefully-hold stretches for at least 10 seconds... MORE IF YOU NEED IT. You know
your body the best. You know what you need. Do not cheat yourself of proper
preparation because the only result of you doing so is that you will hurt yourself. · Do not
bounce up and down. · Stretch all parts of your body. · Warm up gently with the ball. ·
Increase your speed when warmed up. · Warm down after the game/training session