A complete warmup routine is an important ritual for soccer players. Warming up correctly is a science-backed method to enhance performance and aid in recovery. It helps prepare your body and get you into the right mindset to play. Preparing physically will reduce the risk of injury and activate your muscles and nervous system to bring you better coordination, agility, and reaction time. And as we all know, playing soccer requires enhanced concentration and readiness compared to the rest of your day, so of course you want to include mental prep in your warm up!
We asked our 3 pro players at Techne what these routines look like for them, and here's what they said:
Hunter - 10-year pro player
Hunter: I start my warmup jogging with dynamic movements mixed in (lunges, backward lunges, side lunges, RDLs, open the gate, close the gate, quad pulls, A-skips, B-skips, World's Greatest Stretch, calf sweeps, leg swings, etc). Then I do some exercises with an elastic band (side steps, forward steps, backward steps, mini kick-outs, etc.) that provides resistance and forces more of my muscles to activate. Next, I do speed and agility work to build toward go time combining quick feet and sprinting over bigger distances. At this point we would introduce the ball and do some kind of technical work. Finally there is usually a possession game of some kind followed by pattern work or position specific actions.
Want to see more from Hunter? Read his tips on building confidence for soccer, or take a dribbling class with him in the Techne App.
Molly - 7-year pro player & ECNL Girls coach
Molly: Start to warm up the body and mind with some dynamic movements — jog, skip, shuffle, karaoke, lunge, hip mobility, RDL, figure 4, heel kicks, high knees, single leg hops and bounds. Add in some rapid response and quick feet on the line to an acceleration. Do any extra active stretching in areas that need it. For training sessions, whatever technical piece the coach has planned would begin. For games, the dynamic piece is followed by short and sharp passing patterns in small groups, a possession game to targets, then position-specific work. For example, defenders work through backline shape, then do some driven and longer balls, and attackers get some shots off on the GKs. Any final touches, headers, or sprints might be added for starters so they feel 100% ready to go.
Want to see more from Molly? Read her tips for soccer parents on developing stars. You can also find Molly in the Fundamentals section of the Techne App, leading basic drills for beginners and littles.
Yael - Gotham FC GM & Former USWNT Player
Yael: I’d do some basic jogging across the field and back, usually with the ball, stopping to stretch a bit along the way. Then a series of dynamic movements and stretches, including activation of certain muscles (sometimes with resistance bands), ending in some accelerations or faster short sprints. After that, some ball work or a small passing pattern. That’s usually followed by a small-sided possession game of some sort and finally some functional work based on position. For a training session it would be roughly the same but probably stop after the movement prep and then the session would begin with the first exercise the coaches have planned. Usually in training it’s more of a physical warmup and then the training is the technical and tactical stuff. For a game warmup it’s a bit more extensive getting into those other areas to prepare for competition.
What does your usual warmup look like? If you don't have a ritual warmup yet, or you're looking to give it a boost, consider the following components:
- Jogging and Dynamic Stretching: Begin with light jogging to elevate your heart rate and increase blood circulation. Follow this with dynamic stretches that mimic the movements of soccer, such as leg swings, high knees, and lateral lunges. Dynamic stretching prepares the muscles for the specific actions they will perform during the game.
- Technical Exercises: Incorporate drills into the warmup routine that focus on ball control, passing, and shooting. This not only enhances skills but also helps you establish a connection with the ball early on. Pick some of your favorite Techne juggling and dribbling drills that you know you will remember when you're away from your phone.
- Plyometric and Acceleration Drills: Integrate explosive movements like jumps, skips, and sprints to activate fast-twitch muscle fibers and improve speed and power. Check out the Techne speed and conditioning sessions for some ideas on how to ramp up to game speed on the field.
Next time you hit the pitch, remember to warm up effectively to maximize your performance and minimize the risk of injury. What's next? Create and practice your cool down from a training session or game!
