General

What are the warm up exercises for football?

Standard

What are the warm up exercises for football?

A Great Warm Up For Football Teams Of All Levels

  • Walking lunges.
  • Heel kicks.
  • Linear knee raises.
  • Squats.
  • Calf stretches.
  • Side steps.
  • Thoracic spine rotations.
  • Leg swings.

What are 5 warm up stretches?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.

What stretches do football players do?

Dynamic Stretches

  • Walking Knee Hugs (hip mobility and glute stretch).
  • Dynamic Lunge with Rotation (hip stretch/opener and T-spine mobility).
  • Backward Ninjas (glute activation and hamstring stretch).
  • Hip Rotations (active leg and hip stability of the standing leg).
  • Lateral Lunges (gluteus medius activation).

What stretches should you do before a football match?

1 Linear knee raise. Reps 15 each leg.

  • 2 Walking lunge with rotation. Reps 15 each leg.
  • 3 Carioca. Distance 10 yards.
  • 4 Inchworm. Reps 15.
  • 5 Squat. Reps 15.
  • 6 Calf stretch. Rep 15 each leg.
  • 7 Leg swing. Reps 15 each leg.
  • 8 Thoracic spine rotation. Rep 15 each leg.

    • What are the 4 types of warm up?

    The 4 Key Components of a Warm Up

    • General warm up. The general warm up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike riding, skipping or easy aerobics.
    • Static stretching. Yes, Static stretching!
    • Sport specific warm up.
    • Dynamic stretching.

    How do you stretch for a football game?

    “Do low-intensity cardio exercise and stretch all the parts of your body that you used while playing, such as your hamstrings, calves, glutes and thighs. You can do this through static stretching, which means you slowly stretch a muscle for at least 30 seconds until you feel resistance, but not pain.

    Why do football players warm-up?

    Warm muscles absorb shock better and are more elastic, therefore helping to reduce injury rate. Prepares your cardiovascular system (heart, lungs and blood vessels), gradually increasing circulation, preventing a rapid increase in blood pressure and helping to distribute oxygen and nutrients more effectively.