The pre-match warm-up is an essential aspect of a coach's daily routine. Depending on the category, whether in seniors, U17, or even in soccer school, the pre-match warm-up is crucial. It is important that you take this seriously to put your players in the best conditions and avoid potential common soccer injuries.
- What is a good pre-match warm-up?
- Example of a pre-match warm-up in soccer
- Why do a pre-match warm-up?
What is a good pre-match warm-up?
A good pre-match warm-up should last on average 15 to 20 minutes and should include several elements:
- A good pre-match warm-up will allow your players to properly increase their body temperature and prepare their bodies for the effort that will follow.
- Unlike a training session warm-up, you can use routines to condition your players for the upcoming match. Therefore, consider using the same warm-up exercises before your matches throughout the season to get your players accustomed.
- The pre-match warm-up also serves as a transition between pre-match and the match itself. It allows for gradual focus and getting into the game.
Example of a pre-match warm-up in soccer
There are many warm-up exercises that you can implement before a match. However, we advise you to keep it simple and use exercises that your players are accustomed to in order to avoid unpleasant surprises and injuries.
In this pre-match warm-up program, we propose a rather classic warm-up with free time, athletic drills, agility, and then a progressive increase in intensity through small-sided games.
| Order | Sequence | Duration |
|---|---|---|
| 1 | Free time | 4-5 min |
| 2 | Athletic drills | 6-7 min |
| 3 | Increase in intensity with the ball | 3-4 min |
| 4 | Dynamic active stretching | 2-3 min |
| 5 | Agility and 2nd increase in intensity | 3-4 min |
| 6 | Small-sided games | 5-6 min |
1. Free time (4-5min)
Leaving the locker room is an important moment for your players. They have just listened to your pre-match talk, your team captain starts motivating his teammates, and they all head to the field. They will then exchange a few balls and start moving without fast runs or shots, of course.
2. Athletic drills (6-7min)
This is when the more structured warm-up will begin. We advise you to ask your team captain (or another player) to lead this warm-up. Stay aside and give your final instructions, but it is important to let the players manage themselves. If your pre-match warm-up has been prepared, this should not be a problem.
Here is the warm-up program we recommend for these athletic drills:
- Light jogging
- Arm/shoulder rotations (upper body)
- Arm/shoulder rotations variation (upper body)
- Knee lifts
- Heel flicks
- Forward leg swings
- Backward leg swings
- Side shuffles (with change of side)
- Brazilian steps
- Progressive accelerations (4 passes at 60-70%)
Remember not to increase intensity too quickly. This is the first sequence; you will have the 4th sequence of agility that will allow your players to properly increase intensity during this pre-match warm-up.
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3. Increase in intensity with the ball (4 min)
You will introduce a ball to continue to prepare the body for the match and especially to put your players in match conditions. Place 4 cones to form 2 columns of players about 10m apart (see animation).
You will ask your players to perform a series of give-and-go passes, with several possible combinations. The 1st combination, the simplest, consists of a classic give-and-go, where the player moves to the opposite column.
Pre-match warm-up: short passes
2nd variation: players must backpedal into their column after making their pass. The 2 columns continue to perform the exercise in parallel.
Pre-match warm-up: short passes and backpedaling
Finally, the 3rd variation consists of performing a one-two pass with the player in front, before joining the opposite column with a light jog. You should gradually increase the intensity throughout the drill.
Pre-match warm-up: short passes and one-two pass
4. Dynamic active stretching (3 min)
Then gather your players and ask your captain to lead the pre-match stretching sequence. This sequence will alternate stretching and muscle contraction with dynamic exercises such as heel flicks or knee lifts. Consider performing these stretches in a circle: nothing like a bit of team cohesion to boost team morale before the start of a match.
5. Agility and 2nd increase in intensity (3 min)
You will then return to drill number 2 and perform the same series of exercises but with increased intensity. Each pass (heel flicks, knee lifts, etc.) should be done more dynamically than the first pass. Also, reduce the volume and the number of back-and-forths.
The closer you get to kickoff, the more the volume should decrease and the intensity should increase.
6. Small-sided games (5 min)
The final drill of your pre-match warm-up program: a small-sided game. To do this, you will set up a rectangle of about 30x25m and form 2 teams of 5 players with your starting players. This will be followed by a possession game with a progressive increase in intensity.
Pre-match warm-up: 5v5 possession game
Remember to limit contacts at the start to avoid any injuries, especially in small spaces like this. The substitute players will then be at the goalkeeper's disposal to continue the warm-up coherently with your starting eleven.
Why do a pre-match warm-up?
The pre-match warm-up is simply indispensable. The main objective is to prepare the body by gradually increasing intensity and also allows players to get into their game. The pre-match warm-up has many advantages. It allows, among other things, to:
- Prepare the joints for the demands of a match.
- Gradually increase muscle temperature (often referred to as “muscle vascularization”).
- Improve body temperature.
- Prepare your players' hearts for the efforts that will follow during the match. The gradual increase in heart rate is a crucial benefit of an effective warm-up.
