5 Minute Warm-Up Exercise To Do Before Every Football Game

People who work out daily or players who play matches sometimes skip warm-up exercises. It’s not because they hate warm-up exercise, but they do so because they want to save their time.

Why Warm-up exercise is important?

Warm-up exercise has several benefits. If you add essential elements of warmup into your pre-game you can reach to the next level of your game.

Warm-up gives you the benefit of settling nerves and psychologically preparing you for the game. 10-15 minutes before the game is time to build your confidence and encourage your positive energy. 5 minute of warm exercise before every football game help you to concentrate on your game.

Benefits of Warm-up 

• Improved Performance
• Improved blood flow
• Improved oxygen efficiency
• Faster Muscle Contraction/Relaxation
• Injury prevention
• Mental preparation

Warm-up exercises to do before every football game

It is important to indulge your body for 5 minutes of warm-up exercise. Warm-up exercises ensure that your body temperature and blood flow are regulated. Here are the 5 minutes warm-up exercises to do before every football game.

Dynamic Stretches

Stretching is a warm-up exercise that most players under-utilize for improving their performance. Simple stretching can be very effective.

Stretching has many benefits. Regular stretches increase flexibility and strength. It also helps you to reduce the risk of injury but also helps to lessen the recovery time.

1. Shoulder Stretches

Shoulder Stretch is the beginner-level stretch that helps you to open your chest and loosen tight shoulders.

How to perform:

– Relax your shoulder and back.

– Take your one arm up, and take it across your chest.

– Pull the arm towards you with your other arm.

– Hold it for 10-20 seconds and repeat 2 to 4

2. Standing Quad Stretch

This stretch helps you to build a group of muscles along the front of your thigh. And the group of muscles is used in kicking and sprinting.

 How to perform:

– Stand on one leg (hold onto some support to assist in balance)

– Bend your knee back by grasping your ankle with one hand.

– Reach to your ankle by your hand

– Hold that position for 30 seconds.

3. Hip and lower back stretch

This stretch helps you to open up the muscles of your lower body.

How to perform:

– Start with the forward lunges position and keep your left knee to the ground.

– Place your right elbow on the inside of your right knee.

– Press your right elbow gently into your right knee and twist your torso to the left.

– Reach your left arm behind you.

– Hold into that position for 20-30 seconds.

 

4. Lying Piriformis Stretch

Piriformis is a muscle that lies deep beneath the gluteus (butt) muscle. It helps you to relax and open your hips.

 

How to perform:

– Lay down on the floor.

– Put your right leg over the left

– Pull your left knee to your chest, breathe slowly and deeply from your belly.

– Hold into that position for 20 to 30 seconds.

5. Standing Calf Stretch

Being a soccer player your muscle runs along the back of your lower leg is constantly involved in running up. And there are higher chances of strain. Here warm-up exercise plays an essential role in reducing the risk of pull

or tears in an unfortunate condition.

How to perform:

– Stand near a wall with one foot, and slightly bend your front knee.

– Keep your back knee straight, your feet on the ground, and lean towards the wall.

– Hold into the position for 20-30 seconds.

Topic covered in this article:

– Why Warm-up exercise is important?

– Benefits of Warm-up

– Warm-up exercises to do before every football game

– Dynamic Stretches

Thank you for reading out this whole article. Hope this helps!