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Whether you’re a weekend warrior, a youth league athlete, or training at a competitive level, warming up is non-negotiable. Knowing how to properly warm up before playing soccer can make all the difference in your performance and injury prevention.
A solid warm-up increases blood flow, primes your muscles, boosts agility, and gets your mind in the game. In this post, we’ll cover why warming up matters, the best exercises to include, how long it should take, and what mistakes to avoid.
Let’s dive into what a perfect soccer warm-up looks like—step by step.
Why Warming Up is Essential in Soccer
Soccer is a physically demanding sport that involves sprinting, cutting, kicking, jumping, and changing direction at high speeds. These movements put stress on your muscles, joints, and tendons.
Learning how to properly warm up not only enhances performance but also:
- Reduces risk of injury (like muscle pulls and strains)
- Improves muscle flexibility and joint mobility
- Activates your nervous system for quicker reactions
- Gets your heart rate up gradually to avoid fatigue early on
How To Properly Warm Up Before a Soccer Match
An effective warm-up should last about 15–25 minutes and include these five phases:
1. Light Cardiovascular Activity (5–7 minutes)
Start with light jogging or skipping to gradually increase your heart rate and warm your body.
Examples:
- Jog around the field
- High knees
- Butt kicks
- Side shuffles
2. Dynamic Stretching (5–7 minutes)
Unlike static stretching (where you hold a pose), dynamic stretches involve movement and better prepare your body for game-like motions.
Dynamic Warm-Up Moves:
- Leg swings (front to back and side to side)
- Walking lunges with a twist
- Arm circles and shoulder rolls
- Hip openers
3. Mobility and Activation Drills (3–5 minutes)
Focus on joint mobility and muscle activation, especially around the hips, ankles, and core.
Drills to include:
- Glute bridges
- Ankle circles
- Deep squats
- Core activations (e.g., planks or bird dogs)
4. Soccer-Specific Movement Drills (5–7 minutes)
Now it’s time to get your body used to soccer motions. Incorporate light touches with the ball and agility-based footwork.
Try:
- Ladder drills
- Cone drills
- Dribbling in tight spaces
- Passing in pairs
5. Short Bursts & Reaction Work (2–3 minutes)
Finish strong with a few short sprints and quick-reaction drills to wake up your nervous system.
Ideas:
- 10–15 yard accelerations
- Reaction starts (coach or partner calls “go!”)
- Quick changes of direction
Common Warm-Up Mistakes to Avoid
- Skipping the warm-up altogether (leads to stiff muscles and higher injury risk)
- Rushing through the stretches
- Only doing static stretching (static stretching should be reserved for post-game cooldowns)
- Not including the ball—your warm-up should mimic the demands of the game
FAQs About Soccer Warm-Ups
An effective warm-up takes about 15 to 25 minutes depending on age, level of play, and weather.
Yes, but stick with dynamic stretching before the game. Save static stretching for the cool-down after the match.
While ball work is important, a complete warm-up should include cardio, mobility, and activation work before touching the ball.
Warming up preps your body for intense movement. Cooling down helps return your body to a resting state and aids in recovery.
Not really—the structure should stay consistent, but intensity may vary. On match day, the warm-up might be slightly more intense to match game conditions.
Final Thoughts
Understanding how to properly warm up before playing soccer is one of the simplest ways to improve your performance and reduce injury. Don’t just go through the motions—take your warm-up seriously. Your muscles, joints, and future self will thank you.
Whether you’re stepping onto the field for training or game day, warming up the right way ensures you’re faster, more agile, and better prepared to play your best.
