When Diego Armando Maradona and his SSC Naples made a guest appearance in the UEFA Cup semi-final in Munich in 1989, the spectators in the Olympic Stadium fell to the ground even before the game.
Opus' “Life is Life” rang out of the loudspeakers and Maradona warmed up things that others can only dream of for the rest of their lives: a bit of prancing here, wagging their hips there, followed by holding the ball up with shoulders, head and heel for minutes - with open shoes.
This warm-up program was truly magical — but it is no longer enough for 21st century soccer.
In this blog post, we'll show you alternatives to your previous warm-up program, with which you can take your team warm-up to the next level in the future.
It should not only better prepare you as a team for the upcoming game, but also everyone in the future Protect players from injuries more sustainably.
It is a typical picture: While the “young savages” are still approaching the training balls with optimal pressure conditions (we all know that they can only lose), the remaining players wobble towards the training ground.
A few motivated or perpetually hurting people trot up and down the court once or twice and garnish their warm-up with a few hip circles on the gang — during lively conversations about the past weekend.
And the rest?
He went straight out of the cabin and into a 5-on-2. Quick changes of direction, racy duels and even air duels are on the agenda in this form of game. This is followed by a coaching whistle and all those who have survived the 5-on-2 are quoted as a warm-up: Enter, a bit of knee lift, half sprint — good.
Always the same warm-up for weeks? You can find an alternative here!
We'll show you how you can make your warm-up routine better:
Arriving and mentally preparing for the game is not only important for away matches. That is why there is nothing wrong with a loose run-in at first.
This not only promotes blood circulation, but also stimulates your nervous system. As a result, your cognitive properties such as responsiveness and increased attention improve — important building blocks in the sport of soccer.
But that's not all — in addition to mental and cognitive effects, a relaxed “run-in” during the warm-up program also serves your physiological preparation:
Heartbeat rate and oxygen uptake capacity increase.
All these positive effects are already achieved through loose runs, which can also be carried out with ball in the form of passing games or dribbles.
This is where we start. With a warm-up routine, we want to bring your muscles and joints up to operating temperature - through a mix of activation and mobilization.
Large, dynamic ranges of motion combined with football-specific movement patterns enable you to effectively prepare muscles and joints for combat by every inch.
What is often neglected:
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 for soccer players.
In addition, too little importance is often given to certain landing exercises, although these — built into the warm-up program — can provide strong protection against injury.
Chronologically, it is now the perfect time to get up to speed in soccer. So get at the ball.
The last passage is passing, short and crisp forms of play, goal shooting sequences and sprints — integrated or isolated.
This optimally prepares the muscles for upcoming training or playing loads and automates football-specific movements.
What comes after that? The Kaiser would put it this way: “Go out and play soccer.”
By the way, you can also find another complete warm-up routine and countless exercises to improve your mobility in our app.
They will help you and your team prepare optimally and effectively for your training or game.
Be fearless. Be focused. B42
Always the same warm-up for weeks? You can find an alternative here!
