Warm-up for Soccer Training and Games

To improve your soccer coaching skills, you've got toactivity related to balance and co-ordinationo To
make sure your players give their bodies the chanceachieve full joint mobility in the specific joints involved
to perform at their best. That means sensiblein the activityo To achieve full soft tissue extensibility
warm-ups and cool-down, before and after a match- muscles, tendons, ligamentso To enhance the
or a soccer training session of any kind.functioning of the neuromuscular systemo To
Soccer is a demanding physical game. So providingprepare the cardiovascular and respiratory systemso
encouragement and instruction and making sure yourTo prepare the player psychologically for the coming
players do adequate physical preparation is one ofactivityo To familiarize themselves with the
the most important responsibilities in soccer coaching.environmental conditions
The warm up is a process to increase awareness,Warm-ups should be intense enough to increase the
improve co-ordination, improve elasticity andbody temperature, the effects of which will
contractibility of muscles, and increase the efficiencyultimately wear off depending upon its intensity and
of the respiratory and cardiovascular systems.specificity. The procedure should begin with
Soccer training and blood flow to musclesmovements of the large muscle groups, as these are
In a body at rest, the blood flow to the muscles isthe main areas to which blood is redistributed. These
comparatively low, and the majority of the smallinclude the following areas:o Back lower leg:
blood vessels (capillaries) supplying them are closed.gastrocnemius and soleuso Front lower leg: peroneals
When soccer training or playing begins, the blood(shin)o Front thigh: quadricepso Back thigh:
flow in the exercising muscles increases markedly, ashamstringso Inner thigh: adductorso Back: erector
the capillaries open.spinaeo Trunk: abdominal muscleso Shoulders and
At rest, 15-20% of the blood flow supplies muscles,chest: deltoids and pectorials
while after 10-12 minutes of all-round exercise, theSpecialized soccer exercises
percentage of blood flow supplying the muscles risesAfter the general warm-up players can begin more
to 70-75%. A muscle can only achieve maximumspecialized exercises including mobilization of the joints
performance when all its blood vessels are functional.and dynamic movements of muscles, particularly of
Physical work increases the energy output andthe lower extremity. The final stage of a warm-up
temperature of the muscle, this in turn leads toconcentrates on technique, and/or practicing a
improved co-ordination with less likelihood of injury.specific movement.
A warm-up therefore prepares the body by:o raisingWhether warm-ups are performed with or without a
muscle temperature towards an optimum level forball depends entirely upon the philosophy adopted by
performanceo enabling metabolic processes in cells tothe coach. This part of the soccer training session
proceed at higher rateso and allowing nervedoes provide an opportunity to work on specific
messages to travel fastertechnical skills in conjunction with mobility work and
Why warm-up is important in soccer coachingmay also provide a greater mental and neurological
Reasons for conducting a thorough warm-up prior tostimulus for the players. In soccer coaching generally
soccer training and games include the following:o Toa lack or improper use of a warm-up and a
increase blood flow to muscular tissueo To increasecool-down is a risk factor for lower extremity
muscle temperatureo To reduce muscle tightnessooveruse muscular injuries, especially during running.
To elevate body temperatureo To stimulate reflex