Football players are superstitious — even more so when it comes to the holy ninety minutes on the weekend. In the cabin, you always put on the left connector first, then the left. You only enter the square with left first, sometimes with a one-legged double jump. But does the warm-up program for soccer players always have to be the same?
As Albert Einstein said so beautifully: The definition of insanity is doing the same thing over and over again and expecting different [...] results.
With this blog post, we want to give you a soccer-specific change from your previous Warm-up program Bid before a game or before training. Do you and your team already have a warm-up at Bundesliga level?
Perhaps there is still another new input for you among the following exercises.
Arriving and mentally preparing for the game is not only important after trips away. To do this, you can relax at the beginning and Loosely shrinking.
This not only promotes blood circulation, but also stimulates your nervous system. Cognitive qualities such as responsiveness and increased attention are important building blocks in the ever faster sport of soccer.
But that's not all — in addition to mental and cognitive effects, a relaxed “run-in” in the warm-up program also serves as physiological preparation for soccer players:
Heartbeat rate and oxygen uptake capacity increase.
All these positive effects can already be achieved through easy runs, which can also be carried out with ball in the form of passing games or dribbles.
Let's get ready... through a mix of capitalization and mobilization Bring your muscles and joints up to operating temperature.
Large, dynamic ranges of motion combined with football-specific movement patterns enable you to effectively prepare your muscles and joints for the ninety-minute fight.
Since there are not only linear — i.e. straight-lined — sprints in soccer, but the sport thrives on many changes of direction and slalom runs, activating your adductors in a warm-up program is important for soccer players.
Start from a slightly straddled, upright position. Now move your hips to the right and then to the left side.
In the next run, rotate your long leg outwards — to do this, support yourself slightly on the ground with your hands.
The third and final run is pretty similar to the first. Here, however, you intensify the activation even more by moving your hands forward and down towards the ground.
For better activation of your glutes and this exercise is worth its weight in gold.
From a standing position, the first step is to take a stable monopod with a slightly bent knee. Then place the outside of the foot of one leg above the knee of the other leg. By moving backwards in a controlled manner, you get tension in your entire gluteal muscles. Keep your upper body upright as much as possible and don't forget to train the other side as well.
In this exercise, which primarily prepares the back of the legs, which is important for soccer players, for competition, we combine a standing scale with some swing gymnastics.
Position 1: Start with a forward and upward swing of your leg. It is recommended not to exaggerate here as far as the range of motion is concerned.
Position 2: With the backswing of your leg, you bend your upper body forward with your back straight and bring your heel towards the sky. You also touch the ground slightly with your opposite hand.
Position 3: From the standing scale (single leg deadlift), you now get into the single-legged sprinter and hold this position for a short time
Make sure your one-legged position is as stable as possible with a slightly bent knee.
This specific warm-up exercise for soccer players activates your entire back — especially your calves and the back of your thighs — as well as your core muscles.
You start in a straight push-up position, paying attention to activating your abdominal and gluteal muscles. This prevents you from falling into a hollow back or making a cat hump.
Then push your hips towards the sky, stretch your shoulders completely and bend your knees slightly. If this HALF Dog is easy for you, you can also try this exercise with your knees straight out.
Next, get back into the push-up position.
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Among other things, soccer players should be flexible in order to be able to perform at their best. With this exercise, we work on your mobility so that you can control movements to different degrees.
You start standing and lean forward and down until you can grab your toes with your fingers. Try to bend your knees as little as possible to do this.
The next step is to put your buttocks back. Your individual mobility shows you whether you squat completely or only halfway.
It is important that your back always stays straight.
With the previous exercises, we have placed the backward chain, weak point of many soccer players, at the center of the warm-up program for soccer players. With the camel, we focus on your front thigh muscles.
To do this, start kneeling with tight glutes — this ensures that your hips remain stretched during the exercise.
Now lean back with your hips straight.
Based on the two-legged hip lift (hip extensions), which you may already know from our GAMECHANGER performance training, we integrate a one-legged version in this warm-up. With unilateral, i.e. one-legged training, you also reduce muscular differences between standing and gunbone.
To do this, start in a supine position with your knees bent. Place your arms relaxed next to your body.
As in the two-legged version, you now lift your hips upwards and tense your glutes. In contrast to hip lifting, you hold this position for around 20 — 30 seconds.
Repeat this exercise on the other side as well.
With this exercise, we will dynamically activate your entire backward chain.
For soccer players with lots of stop-and-go movements, this is an important drill, as it engages your entire spine down to the back of the thigh muscles.
To do this, push your hips towards the ceiling and build up a straight line between knee, hip, shoulder and head. Then lower your buttocks again. Never lose the tension in your gluteal muscles.
Landing exercises should not be missing in any warm-up program for soccer players — they protect you from injuries.
For the landing lung, start at a tight position. Now “fall” straight forward.
At the last moment, your leg explosively shoots forward and causes you to lunge. It is important that you land on the entire sole of your foot, keep your upper body upright and straight and raise your forearm at an angle.
Repeat this exercise on the other side as well.
A duel with Grätsche, but suddenly you have to do a header duel immediately after this low position — in soccer, follow-up actions with large amounts of movement are not uncommon.
With the Sprinter from the lunge position, we prepare you for these situations.
To do this, start a lunge with your knee removed and a counterarm movement just like in sprint training.
From this low starting position, you jump explosively and quickly into a stable sprinter.
Pay attention to the opposite arm position, a straight upper body and plenty of stability when standing.
Repeat this exercise on the other side as well.
In addition to increased muscle blood flow, the aim of this phase is to optimize the control of stressed muscles.
We would then recommend further, more dynamic warm-up exercises, for example with Movement Preparations, followed by running ABC and running schools.
The stadium is filling up, the minutes for the kickoff are getting less and less — time to get up to speed on soccer: get to the ball.
The last passage before the game is passing, short and crisp game forms, goal shooting sequences and sprints — integrated or isolated.
This optimally prepares the muscles for the loads of the upcoming training session and automates football-specific movements.
What comes after that? The Kaiser would put it this way: “Go out and play soccer.”
Be fearless. Be focused. B42
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