The importance of warm-ups in football cannot be underestimated.
A good warm-up prepares you physically and mentally the players for the effort ahead, increases body temperature and blood flow to the muscles, which can reduce the risk of injury.
In addition, well-designed warm-ups can improve the flexibility, coordination and overall performance in the field, this allows players to give their best while minimising the risks. In this article we'll look at the different warm-up options available in football and why they are essentials during a good training session or before a match.
The football warm-up is an essential part of the physical and mental preparation of players before a match or training session. It is a series of exercises which aims to prepare the body for exertion and reduce the risk of injury.
Firstly, warming up increases the body temperature and blood circulation, making muscles more supple and responsive. This allows best performance and a more high resistance to intense stress.
Secondly, it prepares the players mentally. By concentrating on the warm-up, the players can get into a good spirit for the game, concentrating on their objectives and getting rid of outside distractions.
Thirdly, the warm-up can also be used as a time to work on the team cohesion and communication. Group exercises encourage mutual understanding between players, which is key to a successful team. Finally, a good warm-up will considerably reduce the risk of injury such as sprains, muscle strains and tendonitis. By preparing the body correctly for physical activity, we avoid sudden shocks and abrupt movements that can cause damage.
The 3 types of football warm-up
There are several types of warm-up, which can be divided into three main categories: general, specific and mental.
General warm-up: It aims to increase body temperature and blood circulation. This includes exercises such as light running, jumping, arm and leg rotations, and dynamic stretching.
Specific warm-up: This type of warm-up focuses on movements that are specific to football. This can include dribbling, passing, shooting and short games that simulate match situations.
Mental warm-up: Mental preparation is just as important as physical warm-up. This can involve visualisation, meditation or team discussions to boost concentration and motivation.
Each type of warm-up plays a crucial role in preparing players for the game. It's important to incorporate them all into a complete warm-up routine to optimise player performance and safety.
Warming up with a football
Warm-ups are a crucial part of any football training session.
Using a ball during warm-ups can improve coordination and technical skills players.
Quick passes: Ball retention exercise with two players.
The game of toro, also known as bullfighting, is a popular exercise involving two players trying to maintain possession of the ball while being pressed by their team-mates.
This exercise develops speed of reaction and agility.
Pass and follow:Passes between two columns of players.
This exercise involves making precise passes between two columns of players who are constantly on the move. It helps improve communication, timing and passing accuracy.
Support for delivery, strike: Precision and finishing work
In this exercise, a player makes a pass (press) to a team-mate who immediately hands the ball back (throw) for a shot. The aim is to work on the accuracy of short passes and the quality of shots on goal.
Juggling 3 or 4: Controlling and passing the ball
Small-group juggling is an excellent way to improve ball control and coordination. Players must concentrate on controlling the ball in the air and making precise passes to their partners.
By incorporating these exercises into your training routine, you can develop your technical skills while warming up effectively.
ProEvolution Academy player warming up
Football warm-ups without the ball
Warming up without the ball in football is essential to prepare the body for exertion and reduce the risk of injury. Here are a few simple and effective exercises that you can incorporate into your warm-up routine.
Slow run : Start with a slow run, backwards and forwards, to gradually increase your body temperature and blood circulation.
Chased steps: Side-stepping improves coordination and hip flexibility.
Arm movements : Move your arms forwards, backwards and sideways to mobilise your shoulders and prepare your upper body muscles.
Activo-dynamic stretching : These stretches involve gentle, controlled movements that gradually increase the range of movement and prepare the muscles for exertion.
Knee raises and lunges : Knee-ups activate the legs and trunk, while dynamic lunges stretch and strengthen the leg muscles.
Sprints and gradual acceleration : Finish your warm-up with short sprints and gradual acceleration to prepare your body for intense effort. By incorporating these exercises into your warm-up routine, you'll be ready to face the match with a high level of confidence. better performance and less risk of injury.
Physical preparation is a key element for any footballer who wants to improve performance and avoid injury.
An essential part of this preparation is the warm-up, which should last around 15 to 30 minutes before a training session or match.
This increases body temperature, improves muscle elasticity and prepares players mentally.
It's also a good idea to alternate between exercises with and without a ball during the warm-up.
As we saw earlier, exercises without a ball can include light running, dynamic stretching and coordination exercises.
Exercises with the ball allow you to work on your technique and better integrate the movements specific to football. In short, good physical preparation must be adapted to the specific needs of the player and must include a complete warm-up and a variety of exercises with and without a ball.
Conclusion
In conclusion, warm-ups are essential for preparing body and mind football players to intense physical effort.
They increase body temperature, improve blood circulation and reduce the risk of injury.
In addition, warm-ups help to improve players' coordination, flexibility and concentration.
Players of all levels are therefore strongly advised to incorporate complete warm-ups in their pre-match and pre-training routine.
This can include dynamic exercises, football-specific stretches and activities that simulate the movements of the game.
By adopting these practices, players can not only improve their performance, but also enjoy the game in complete safety.
Football Trials open!
Click on the button and register to participate in our selections.
Take advantage of this opportunity to join our football training centre at the start of the school year. JANUARY 2026.
Football warm-up
The importance of warm-ups in football cannot be underestimated.
A good warm-up prepares you physically and mentally the players for the effort ahead, increases body temperature and blood flow to the muscles, which can reduce the risk of injury.
In addition, well-designed warm-ups can improve the flexibility, coordination and overall performance in the field, this allows players to give their best while minimising the risks.
In this article we'll look at the different warm-up options available in football and why they are essentials during a good training session or before a match.
Summary
Why is the football warm-up crucial?
The football warm-up is an essential part of the physical and mental preparation of players before a match or training session. It is a series of exercises which aims to prepare the body for exertion and reduce the risk of injury.
Firstly, warming up increases the body temperature and blood circulation, making muscles more supple and responsive. This allows best performance and a more high resistance to intense stress.
Secondly, it prepares the players mentally. By concentrating on the warm-up, the players can get into a good spirit for the game, concentrating on their objectives and getting rid of outside distractions.
Thirdly, the warm-up can also be used as a time to work on the team cohesion and communication. Group exercises encourage mutual understanding between players, which is key to a successful team.
Finally, a good warm-up will considerably reduce the risk of injury such as sprains, muscle strains and tendonitis. By preparing the body correctly for physical activity, we avoid sudden shocks and abrupt movements that can cause damage.
The 3 types of football warm-up
There are several types of warm-up, which can be divided into three main categories: general, specific and mental.
General warm-up: It aims to increase body temperature and blood circulation. This includes exercises such as light running, jumping, arm and leg rotations, and dynamic stretching.
Specific warm-up: This type of warm-up focuses on movements that are specific to football. This can include dribbling, passing, shooting and short games that simulate match situations.
Mental warm-up: Mental preparation is just as important as physical warm-up. This can involve visualisation, meditation or team discussions to boost concentration and motivation.
Each type of warm-up plays a crucial role in preparing players for the game.
It's important to incorporate them all into a complete warm-up routine to optimise player performance and safety.
Warming up with a football
Warm-ups are a crucial part of any football training session.
Using a ball during warm-ups can improve coordination and technical skills players.
Quick passes: Ball retention exercise with two players.
The game of toro, also known as bullfighting, is a popular exercise involving two players trying to maintain possession of the ball while being pressed by their team-mates.
This exercise develops speed of reaction and agility.
Pass and follow: Passes between two columns of players.
This exercise involves making precise passes between two columns of players who are constantly on the move. It helps improve communication, timing and passing accuracy.
Support for delivery, strike: Precision and finishing work
In this exercise, a player makes a pass (press) to a team-mate who immediately hands the ball back (throw) for a shot. The aim is to work on the accuracy of short passes and the quality of shots on goal.
Juggling 3 or 4: Controlling and passing the ball
Small-group juggling is an excellent way to improve ball control and coordination. Players must concentrate on controlling the ball in the air and making precise passes to their partners.
By incorporating these exercises into your training routine, you can develop your technical skills while warming up effectively.
Football warm-ups without the ball
Warming up without the ball in football is essential to prepare the body for exertion and reduce the risk of injury. Here are a few simple and effective exercises that you can incorporate into your warm-up routine.
Slow run : Start with a slow run, backwards and forwards, to gradually increase your body temperature and blood circulation.
Chased steps : Side-stepping improves coordination and hip flexibility.
Arm movements : Move your arms forwards, backwards and sideways to mobilise your shoulders and prepare your upper body muscles.
Activo-dynamic stretching : These stretches involve gentle, controlled movements that gradually increase the range of movement and prepare the muscles for exertion.
Knee raises and lunges : Knee-ups activate the legs and trunk, while dynamic lunges stretch and strengthen the leg muscles.
Sprints and gradual acceleration : Finish your warm-up with short sprints and gradual acceleration to prepare your body for intense effort.
By incorporating these exercises into your warm-up routine, you'll be ready to face the match with a high level of confidence. better performance and less risk of injury.
Advice on physical preparation for football
Physical preparation is a key element for any footballer who wants to improve performance and avoid injury.
An essential part of this preparation is the warm-up, which should last around 15 to 30 minutes before a training session or match.
This increases body temperature, improves muscle elasticity and prepares players mentally.
It's also a good idea to alternate between exercises with and without a ball during the warm-up.
As we saw earlier, exercises without a ball can include light running, dynamic stretching and coordination exercises.
Exercises with the ball allow you to work on your technique and better integrate the movements specific to football.
In short, good physical preparation must be adapted to the specific needs of the player and must include a complete warm-up and a variety of exercises with and without a ball.
Conclusion
In conclusion, warm-ups are essential for preparing body and mind football players to intense physical effort.
They increase body temperature, improve blood circulation and reduce the risk of injury.
In addition, warm-ups help to improve players' coordination, flexibility and concentration.
Players of all levels are therefore strongly advised to incorporate complete warm-ups in their pre-match and pre-training routine.
This can include dynamic exercises, football-specific stretches and activities that simulate the movements of the game.
By adopting these practices, players can not only improve their performance, but also enjoy the game in complete safety.
Football Trials open!
Click on the button and register to participate in our selections.
Take advantage of this opportunity to join our football training centre at the start of the school year. JANUARY 2026.
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