6 Warm Up Exercises you should do before playing soccer. [german, deutsch, english subtitles] 6 Übungen, die ihr vorm Fußball, Basketball & anderen Sportarten machen solltet, um Verletzungen zu vermeiden & Leistung zu steigern feat. Strong&FlexTV:
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Why Warm Up?
I'm sure almost all of us can think of one or two occasions (and possibly many more) when we've skipped the warm up and gone straight into a session. So what are we missing if we don't offer our players a comprehensive warm up?
The warm up serves FOUR crucial purposes:
1) Gradually Increase Our Players' Heart Rates
Muscles require more oxygen during exercise and thus greater blood flow to get it there. To pump this blood around their bodies, kids' hearts can operate at upto 200 beats per minute during a game. The heart will operate at about 70% of its maximum capacity for the majority of a game.
2) Raise Our Players' Body Temperatures
Higher body temperature widens capillaries and speeds up glycolysis (the body's principal energy production mechanism) meaning our
players get both more oxygen to the muscles for aerobic activity and higher levels of ATP production (hence greater energy output) during anaerobic activity such as sprints.
3) Reduce Risk Of Injuries
Warming up can dramatically reduce the likelihood of our players suffering muscle, ligament and tendon injuries.
Gradually increasing the temperature in the muscles and the stresses on the joints prepares them for the full exertion applied during games.
4) Activate Positive Mindset
Just like coaches, players live a life outside of their football -- the warm up is the time to forget all about this and focus on the football they are going to be playing. Mental preparation optimises learning in training and performance in matches.
A major aspect of our philosophy concerns confidence -- if we give players plenty of good touches before a match starts, they will make many more good touches during the game.
An Introduction to Soccer Warm Ups
soccer warm ups, when your taking the time to work on your soccer skills on your own is so important. It is a common mistake to just run out on a field and start doing all kinds of crazy moves and smashing the ball into the net without any kind of warming up at all.
Unfortunately that can be a recipe for disaster because you can end up with an injury such as a muscle strain or even worse a tear! Please make sure you warm up fully before you start to really get into your practice.
There are many different way to preform soccer warm ups, here is a basic soccer warm up great for training alone.
Firstly, grab the ball and go for a simple jog around the field two to three times and dribble the ball very lightly while jogging. Incorporate some jogging with bringing your knees up to 90 degrees as well as flicking your heels up to touch your butt as well. To do this while you have the ball, just play it out in front of you ( a nice simple side foot pass) about 20 yards then do the knees or heels up as you move towards your ball.
This simple exercise will start to warm you up physically and mentally. It will help your body realize that it is getting ready to work and it will also help you mentally focus on why you are out there. Take the time to think about what you want to achieve with this practice session and block out all thoughts that are unrelated to what you need to do on the soccer field today.
Even the pro's have to do soccer warm ups
Once you have completed the jog, then spend a little time working with the ball in a way that gives you lots of touches on the ball (this is a soccer warm up after all) , gets your heart rate going and has you start to sweat. Nothing too tough, just alternate touches on the top of the ball (soccer boxing) and tapping the ball side to side between your feet while being on your toes. Speed up these exercises as necessary to get your blood pumping.
music:
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how to do soccer toe taps How To Warm Up for Soccer/Football (Free Kicks & Games) | |
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