Soccer Pre-Game Warm Up

Pretty much every athlete and coach, no matter what the sport, understands the importance of a good soccer pre-game warm up. Getting the muscles warm and ready will not only reduce injury problems, but will put the players in the best physical state to begin competing right from the gun.

Should You Stretch?

The debate has raged between soccer coaches for quite some time now as to whether pre-game stretching is beneficial or not.

Traditionally the wisdom was to stretch out before games to prevent injury and improve flexibility. More research has show that pre-game stretching actually reduces speed, endurance, power and performance.

The problem lies with static stretching. Static stretching is the good old fashioned touch your toes kinds of stretches.

Peek performance comes with dynamic stretching. Dynamic stretching involves doing movements related to your sport to warm up the muscles and prepare them for the soccer game.

Dynamic stretching is much more effective when it comes to preventing injury as the muscles and joints are put through full motion, specifically related to the tasks they will be forced to perform when the game begins.

Static stretching does have its place, but only after the game or training session. This is a good time to work on improving your flexibility and preventing soreness.

Here are a couple of good soccer warm up drills that you can use with your team:

Lunge Walk - this is good for loosening up the hips, improving leg drive and strengthening the butt and hamstrings. Clasp your hands behind your head and assume a lunge position and step forwards into another lunge. Keep your chest up, look straight ahead. Pause for a moment at the bottom of each step.

Walking Knee Stretch - this is good for loosening up your hamstrings. Step forward with your left leg and then using your hands pull your right knee up to your chest. Hold this position for a 2 count and then step forward with the right leg and repeat with the opposite leg.

Butt Kick - this will help to stretch out the quads and prepare them for action. While jogging slowly, kick your heels up and try to strike your buttocks. This is a quick motion that is aided my moving your arms in concert with the kicks.

Skips Across the Body - warms up the outside of your legs. Skip forward bringing your knee up and across your body. Be sure to keep a good upright position and move your knee across your body, not just your foot.

Carioca - warms up and stretches out your lower back. Run sideways crossing your legs first right over left and the left over right. Do not twist your body, stay forward and let your hips do the work. You can hold out your arms to maintain your balance.

For more great soccer warm up drills as well as a full soccer fitness and conditioning program, be sure to check out Total Soccer Fitness.

http://hop.clickbank.net/?vgsports/soccerfit

Total Soccer Fitness and Total Soccer Fitness for Juniors were written and developed by Phil Davies. Phil has a first class honours degree in Exercise Science and is a Certified Strength and Conditioning Specialist (CSCS). He has worked with hundreds of soccer players of all ages and abilities from children as young as 6 to collegiate players, semi-professional and professional players.

Phil co-wrote the ICA's Soccer Fitness Course for Coaches and has coaching awards from the English FA. He is also a Certified Personal Trainer, a member of the National Strength & Conditioning Association and the American College of Sports Medicine.