The ultimate pre-match warm up | Swansea City Academy
The ultimate pre-match warm up
Sunday league warm ups are synonymous with audacious free-kick practices and a lazy jog around the pitch as you . And that's fine for some. But if you're more interested in open-top bus parades than propping up the table (and the bar) you need to make the most of this crucial pre-match ritual.
Warming up means just that. Raising the temperature of your muscles increases their power output and makes them more elastic, which decreases your chance of injury. Trying to take your body through the ranges of motion that apply to your sport is also extremely important. Mimicking match situations means your muscles won't get a shock when the whistle blows.
With all this in mind we asked UEFA qualified coach and certified PT Mark Williams to design the perfect warm up. Intimidate your opposition before a ball has even been kicked with this professional grade pre-match routine.
Turn up the heat
Line up on the goal line and face the centre circle. Do each of the following drills out to the edge of the 18-yard box and jog back. Repeat once.
Out to in and in to out hurdle steps
Side steps, working both sides
Small header jumps
Side to side waist rotation
4-minutes of light whole-body static stretches.
Go back to the goal line and face the centre circle. Do each of the following drills out to the edge of the 18-yard box and jog back. Repeat once.
Floor sweeps, stretching hamstring and calf
High kicks, foot to opposite hand
Full header jumps
Split into pairs and stand opposite each other, 2 feet apart with a ball. Play 1-2s doing the following exercises with one person acting as the server. Switch after 2mins.
Chest control, ground pass
Finish playing 6v6 possession in the 18-yard box at high intensity. Make the playing area gradually smaller to make it tougher and get your first touch match ready. Game on.
Video: Borussia Dortmund Champions League Pre-Match Warm-Up
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