Warming up and
Every team warms up. Most good
teams have a set warm-up, which can take 20-40 minutes, and which covers
every aspect of physical preparation.
But you also need to do a few more
in tune with the team warm up. The warm up is done entirely
for your benefit. There is no point in warming up in a half
hearted way. You need to take the warm up really seriously, so you get
maximum benefit out of it and are completely ready to play.
Add your own
elements. You know your own body best. If you have weak ankles, you
need to take extra time to warm them up – you may even need to have a
physical therapist tell you how to do that. If you tend to pull
hamstrings, you need to get them completely warm.
Players can cool off completely once they are off the field. You
must warm yourself up completely again if you
have been off the field for more than 6-8 minutes. Run, sprint, jumping
jacks – make sure all body parts are warm before coming back into the
Half time. Do
not sit down for more than a minute or two. Keep moving, keep
touching a ball. Stay warm and loose. Put on a jacket if it’s cool. Make
sure you drink.
Overall, you should be warming up,
stretching, playing with the ball for 20-25 minutes, and then go into a high
energy period for 5-10 periods to really pump yourself up. End in time to
get a drink and a last word from the coach before the game.
On the next page, fill out what you
specifically and individually need to do to be well warmed up before the
game. List the exercise you are going to do in addition to the team warm
up. (could be a specific stretch, some extra jumping jacks….)
Click here for
Personal Warm-up Chart