Full Pre training or Pre match Warm up routine

The below is based on Athletics Australia best practice and the FIFA 11+ (Football Australia Perform+) warm up routine. This should be doable in 20 to 30 minutes maximum in a 20m long space.

After these drills, move to adding footballs etc for specific warmup.

Stretching

  • Definition: Static stretches are those in which you stand, sit or lie still and hold a single position for period of time, up to about 45 seconds. Dynamic stretches are controlled movements that prepare your muscles, ligaments and other soft tissues for performance and safety.
  • Never stretch a cold muscle, if necessary, perform dynamic stretches after warm up routine.
  • Stretch to the point of tension, not pain.
  • Never bounce in a stretch, move gently through the stretch if dynamic stretch or hold, count, and gently release for a static stretch. 
  • Static stretching should be performed after exercise. This helps with greater flexibility, greater range of motion, less pain and stiffness.