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Hagerman Et Al. (2006) - A Pre Game Soccer Warm Up.
Hagerman Et Al. (2006) - A Pre Game Soccer Warm Up.
Hagerman Et Al. (2006) - A Pre Game Soccer Warm Up.
summary
A proper soccer warm-up should include components of both game-related skills and specific movements
to prepare the athlete for the optimum play. A warm-up that includes
dynamic
stretching,
transitional
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General Mobility
You never want to start a warm-up totally cold, so an easy jog across the soccer
field and back a couple of times will get
the heart pumping and the blood flowing. Starting at the neck and working
down through the body, general mobility warm-ups begin with basic movements to loosen up the muscles and increase isolated joint mobility. Most of
these general mobility movements are
closely associated with some typical static stretches, but in this instance, no posi-
Table 1
Pregame Warm-ups. A Sample
of the Exercises That Can Be Used
in a Progressive Soccer
Pregame Warm-up
General Mobility (5 minutes)
Perform 5 repetitions of each
exercise
Upper extremities
Neck clock
Shoulder roll
Arm hug
Windmill
Midsection
Trunk circle
Trunk twist
Lower extremities
Body weight squat
Lateral lunge
Transit Mobility (15 minutes)
Perform each exercise within
10 to 20 yards
Crossover toe touch
Lunge forward
Lunge forward with rotation
Trail leg walking
Elbow to instep walking
Side slides
Skip
Skip and scoop
Low walk
Backward skip
Lateral shuffle
Carioca
Individual Skill (10 minutes)
Juggling
Cutting drills
Dribbling
Position Skill (15 minutes)
Forwards/midfielders: possession
games, shots on goal
Defenders: long kicks
Goaltenders: taking shots on goal,
punts and goal kicks
Team Skill (15 minutes)
Shots on goal from layoff
2-on-2 or 3-on-3 simulations
Play practice
Full-speed sprints
Figure 1. Windmill.The windmill motion is performed as a warm-up for the upper extremities. Swing the arms in both clockwise and counterclockwise full-circle
rotations.
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Figure 3. Crossover toe touch.The crossover toe touch is a transit mobility phase
warm-up that includes elements of balance and flexibility.
Transit Mobility
The lateral lunge requires a large step
directly to the side. As the athlete steps
out and bends, he or she should keep
the knee directly over the toe with the
chest facing forward directly above the
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The next phase of the warm-up increases the level of intensity and focuses
more on transit movements that require
the athlete to travel a certain distance.
These are specific drills that have a di-
Figure 4. Elbow to instep walking. Elbow to instep walking allows the athlete to
stretch the hamstrings, lower back, and hip flexors.
Skill Preparation
The last phase of the warm-up is skill
preparation. Here the players work on
their own or with a group while focusing
on the needs of their position. Typically,
before a soccer game, team members
practice individually, then together with
their respective positions, and finally together as a team. There are many types of
drills that can be used to facilitate each
component. Individually, players should
spend about 10 minutes becoming familiar with the ball, working on their touch,
explosiveness, and footwork. Juggling,
cutting drills, and dribbling with changes
of pace and direction can be used for this
warm-up. Dedicate about 10 minutes for
an individual skill warm-up.
Within the position groups, forwards
and midfielders may shoot on goal or
play a small possession game, while defenders practice long kicks of 40 or 50
yards. Goalkeepers spend most of their
time in the goal, taking shots and working on positioning, but they need to put
a few balls in the air themselves from a
goal kick and punt position. Position
drills should last around 15 minutes.
Finally, the team comes together as a
whole to shoot on goal for the last 15
minutes of the warm-up. This can be accomplished with the coach or a teammate
receiving a pass and laying the ball off to
Conclusion
This hour long warm-up is not by any
means all-inclusive. There are many ex-
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Devore
Hagerman