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Getting the Most Out of Your Warm-Up

by Rett Larson, MS, CSCS

On soccer pitches across America, the first ten minutes of practice typically get thrown away. Coach tells everyone to take a couple of laps around the field, circle up and stretch. Unfortunately this type of warm up is a wasted opportunity. Warm up is not just dead time before a game. It’s an opportunity to avoid injury and take the field ready to play at a high level right from the whistle. The good news is that we now know how to warm up well.

The most important part of the warm-up is the “warm” part. Getting your body temperature up will help prevent injury better than any amount of stretching. Instead of jogging, switch to jumping rope. It’s more of a total body exercise and does a better job of waking-up your neuromuscular system. Plus, it’s far more challenging and will start to work on your cardiovascular strength.

Next we have to divorce you from old-school reach-and-hold stretching. When you touch your toes for a long 10-second stretch, you actually start reducing the amount of spring that you can get out of those stretched muscles. When a muscle gets stretched, it sends a message to your brain asking for a big contraction – to prevent it from tearing. When you deny this “stretch reflex” by continuing to stretch, the muscle gives up. Without your stretch reflex, you can’t jump as high or run as fast. I’ve never met a soccer coach who wants his or her athletes to take the field slow!

To help prevent injuries and take the field ready to perform, here are 5 dynamic stretches that are ideal for pre-practice or game. They keep your body moving, which will improve your fitness. They won’t deaden your stretch reflex which slows you down and they will challenge your coordination. Besides, they’re definitely more interesting than the traditional, “Right over left. Down 1, 2, 3....”

Frog Thrusts with Jump
These develop hip mobility, which will help you accelerate into the open field more efficiently. Start in the push-up position with you hands placed directly under your shoulders. In one quick movement, jump both of your feet up to your hands so that your instep is right beside your pinkie. Press your hips down and you heels into the floor, keeping your chest and head tall. Explode upward from this position and try to land back in the frog stance. Jump your legs back to push-up position and repeat 8 times.

Crawling Elbow to Instep
Soccer players have notoriously tight hip flexors, which keep them from jumping high or running fast. Here’s a great stretch to keep your hip flexors loose and keep you winning headers. Begin in push-up position. In one aggressive motion, swing your right foot up until it is just outside your right pinkie and flat on the ground. I want you to keep your back leg straight and hips down. Now, drop your right elbow down into the instep of your shoe. You can put your other hand on the ground for support to help you get a deeper stretch. Pause for one second, and then crawl forward until you’re in push-up position again. Repeat with the other leg, alternating 5 times on each as you crawl down the court.

Lateral to Crossover Lunge
Instead of traditional squats, I like lunges because they’re more of a single-leg stretch, and because soccer players spend lots of time pushing off of one leg. Start with a big lunge-step to the left, shifting all of your weight into the heel of your left foot. Drop your hips into a deep lunge making sure that your back is straight, toes are pointed forward and your bent knee is directly over your foot. Hold for one second, then push off of your left heel and cross that foot over and in front of your right leg. Your right knee should duck nicely behind your left ankle. Pause for another second and repeat, 5 times on your left, then 5 times on your right.

Straight Leg Skip
The most useless player on your team is the injured one, and pulled hamstrings have rendered many good players useless. Here’s how we get them ready for the demands of the game. Start with an easy straight legs march – chest tall, legs super-straight and ankles cocked. Begin marching, and when you get comfortable, take that march to a skip. Try to kick your legs higher and higher with each skip. Skipping makes the stretch a bit tougher from a fitness standpoint and also requires more coordination.

Scorpions
This exercise stretches and strengthens the muscles around your torso – the core muscles used in almost all soccer movements. Begin by lying on your stomach with arms outstretched, legs together and ankles cocked. Lift your right leg and attempt to touch that ankle to your left hand without lifting your shoulders or pointing your toe. Return to the starting position, switch legs and continue to change legs in a rhythmical, rolling motion until you’ve completed 10 repetitions with each.

Incorporate these exercises into your pre-practice and pre-game warm up and you’ll be at your best from the second the whistle blows.


About Velocity Sports Performance:
Velocity Sports Performance is a national network of training centers where athletes of all sports, ages and skill levels go to improve their core athletic skills - speed, power and agility. Athletes train in small groups with degreed and certified performance coaches. Velocity Sports Performance is the Official Performance Training Partner of Cal South Soccer. Players who train with Velocity Sports Performance can expect to get to the ball quicker, cover more of the field faster, increase their shot power and reduce their chances of injury. Velocity Sports Performance has training centers throughout Southern California including Irvine, Redondo Beach, Anaheim, Carlsbad, West LA and Santa Clarita.