A warm up is intended to raise the body temperature and prepare a player physiologically and psychologically to compete in a competitive game or training. Dependant upon age and climatic conditions, the optimum duration of the warm up period, before flexibility or functional activities are undertaken, should be between 15 and 20 minutes. This should consist of a gradual increase in intensity until the player is working at 70% of maximal heart rate. A warm up at this intensity has the effect of allowing an increase in the range of movement of the joints and improving aerobic performance. This means the player becomes more flexible and running efficiency improves.

A warm up produces a 2 to 3 degree rise in body temperature that can last for 45 minutes. This increase in temperature leads to beneficial changes in body tissue:

The heating effect allows muscles and tendons to become more extensible. This makes stretching muscles and tendons easier and more effective. The warm up should begin approximately 20 - 30 minutes before kick-off:

10 minutes.

The warm up should begin with 10 minutes of running to increase core and muscle temperature. This should start with easy jogging and build up to 3/4 pace running so that the heart rate is raised to 160bpm. The players should have a light sweat on at this stage.

5 minutes.

Once the body temperature has been raised, static stretches should be performed for all major muscle groups, particularly focusing on major football muscles such as hamstrings, calves, quads and groins. These stretches should not be painful at all.

5 minutes.

Following static stretches, the player should actively mimic activities that he may have to carry out in a game - i.e. without a ball, he should go through the actions of side foot passing, high kicking, jumping and heading, squatting and jumping, etc.

10 minutes.

Once warmed up and flexible, the players should introduce a football and go through functional activities. These include heading, short and long passing with both feet, running backwards, sideways, skipping, stopping/starting, sprinting, and sprinting and turning.

At this stage you might spend time working on ball orientated activities that are relevant to the players positions, for example forwards doing some shooting, midfielders passing and movement, defenders heading and covering

• Ball orientated warm up drill # 1
• Ball orientated warm up drill # 2
• Ball orientated warm up drill # 3

Halftime

In addition to this, it is useful to develop a three minute post half-time warm up and stretching routine may reduce the occurrence of second half muscle and tendon injuries.