Football Warm up Exercises

According to the rules, if you do not begin your football game with a brief warm up or football stretches, you are doing it completely incorrectly. Football warm up exercises are vital for preparing your body to withstand the game’s stresses and reduce the likelihood of injury. According to the manufacturer, it reduces muscle tension and increases bodily flexibility while also enhancing your speed and agility. Before starting a game, it is vital to engage in at least 10 minutes of stretches in order to guarantee that your body temperature and blood flow are properly controlled.

Why are warm-up exercises important before playing football?

They help prepare your body physically and mentally for the demands of the sport. They increase blood flow, warm up muscles, improve flexibility, and reduce the risk of injuries.

What are some dynamic stretching exercises that can be included in a football warm-up?

Some examples include leg swings, walking lunges, high knees, butt kicks, and arm circles. These exercises help increase joint mobility, improve range of motion, and activate the muscles used in football.

How can agility ladder drills be incorporated into a football warm-up routine?

It can be incorporated to improve footwork, coordination, and agility. Exercises such as ladder hops, lateral quick feet, and in-and-out drills can be performed to enhance speed and agility on the field.

Are there any specific exercises to activate the core muscles during a football warm-up?

Yes, there are. Planks, side planks, bird dogs, and mountain climbers are effective for engaging the core muscles and improving stability and balance.

Should cardiovascular exercises be included in a football warm-up?

It is beneficial. Jogging or brisk walking for a few minutes can elevate heart rate, increase blood flow, and raise body temperature, preparing the cardiovascular system for the demands of the game.

Importance of warm up

The warm up period is an important element of any game. The quality of your warm up has a significant impact on your overall performance. Football is a physically demanding sport in which you must perform at your optimum for a whole 90-minute period. In order to do this, you must perform a thorough warm up of each and every muscle in your body. Football warm up exercises help to prepare yourself for the game by putting you in the correct frame of mind.

Pre-match Football Warm up Exercises

It is recommended that you begin your football warm up exercises without ball as well as football pre match warm up roughly 25-30 minutes before the game begins. The goal of this warm up is to raise the temperature of your muscles and core.

dynamic soccer warm up exercises warm ups


Jogging is the most effective strategy to elevate the body’s temperature gradually and heart rate. Begin with jogging at a modest pace, then raise it to 34 the speed of your running. Run for approximately 10 minutes, by which time you should be breaking out in a mild sweat. Once the body temperature has been elevated, the next stage is to begin stretching the muscles and joints.


The stretching is quite vital for maintaining agility and stability in the game, and once you have finished jogging, you will be able to stretch more effectively afterward. Stretching may be divided into two categories: dynamic stretching, but also static stretching. Dynamic stretching is recommended over static stretching, although a mix of the two would be extremely beneficial for the football players overall health and performance. Soccer warm up exercises dynamic soccer warm up is a key factor for overall good results.

football pre match warm up

Static Stretching

Static stretching is essentially the same as playing football, and only it includes replicating all the actions you would make when playing football in the same location. Squatting, heading, leaping, and high kicking are examples of activities you can execute. Soccer warm ups also help in technics that boost performance.

Dynamic Stretching

Exercises that involve movement are referred to as dynamic stretching. The pace and intensity of your motions should be gradually increased during this stretching session. The activities you must undertake to benefit from dynamic stretching are listed below.

Butt Kicks

It is necessary to do precisely what the name implies, which is to jog slowly while pounding your rear end. As an alternative, you can keep your hands at the rear of your body and kick with your hands.


In order to do this exercise, you must extend your arms straight in front of you then kick with a firm leg, as if you were kicking the palm of the hand opposite to your leg. Begin at your goal line and alternate kicking with both legs until you reach the 18-yard line when you should stop.

football stretches

High knees/knee hugs

For this workout, you must jump and get your knees as near to your chest as you possibly can to your chest. Before each jump, move a few steps backward. Commence jumping at the goal line and continue till the 18-yard line.

Front to Back Leg Swing

You must stand on one leg as well as swing the other leg back and forth for several seconds in order to do this exercise successfully. It is necessary to maintain the stiffness of the leg while swinging forward and following the motion of a pendulum. Alternate between performing this workout with both legs.

Closed Knees

This workout focuses on stretching the hip muscles, which you can find here. Lift your leg and bend your knee to a 90-degree angle, and afterward, bring the leg back into the starting position. Repeat the same procedure with the other leg as well, if necessary. While carrying out this workout, walk to the 18-yard line and back again.

Open Knees

Closed knees are a similar workout to this one. However, as you bend the knee to 90 degrees, you should swing it out instead rather than bringing the leg back in. Closed knees are performed in the same manner.

football warm up exercises without ball


Maintain a tiny gap between your feet and your hips while you stand. With your toes pointing outwards by 5-20 degrees, and your shoulders relaxed, you should be able to do this position. Straightening your back and bending your legs to descend down, while keeping your gaze straight ahead, Take care to ensure that your weight is distributed evenly between your heels and your toes.

Ankle Twists

Despite the fact that it is a relatively minor exercise, it is quite significant. It entails rotating your ankles in both the clockwise as well as anticlockwise directions. If you are seated, you can complete the exercise with both of your ankles; if you are standing, you should perform the activity with your alternative ankle.


While you’ll be eager to hit the showers after slugging it out for 90 minutes, it’s definitely necessary to take a few minutes to do football warm up exercises before heading into the showers. After you’ve finished playing football, you should spend around 10 minutes warming up to lessen the likelihood of injury. 

Reduce the intensity of your cardiac workout and stretch all of the body regions that were engaged while playing, including your hamstrings, calves, gluteus maximus, and thighs. In order to do this, static stretching should be performed for at least 30 seconds. Unless you feel resistance but not discomfort in the muscle being stretched. If you experience any discomfort, stop!