When talking about fitness and conditioning one of the most important things for players (and teams) to do is make sure they get a proper warm up. If you are a coach, it’s vital you make sure your players warm up properly. If you are a player, it’s your responsibility to make sure you are warmed up properly. If your team or coach doesn’t make sure you warm up properly, you should do it yourself.
Years ago, warming up meant static stretching and then a little bit of jogging. Nowadays, one is much more likely to do some form of dynamic warm up
Below is an example of a dynamic warm up I used for years.
Players start by going for a 4 minute jog and then they start one one sideline and have a line 10 yards away and then another line 20 yards away.
- Players start by walking to the first line with each step they bring their knee up toward their chest. They do this to the first line and back.
- Next the players walk and on each step they bend their leg inward and grab their foot with their opposite hand. For example, they step with their right foot and lift up their left foot so they can grab their left foot with their right hand. Then they let go, step with their left foot and grab their right foot with their left hand. They do this to the first line and back.
- Next they do the "Frankenstein" to the first line and back. This means as they are stepping with their right foot, they keep their right leg straight and extend their arms straight in front of them and reach up with their leg so their right foot hits their right hand with both straight in front of them then they put their left foot out in front and up and then touch their left foot to their left hand straight in front.
- Next they start with their back to the field and take a 45 degree step backwards with their right foot and touch the ground with both palms and then take a 90 degree step back with their left foot and touch the ground with both palms and then 90 degrees again. They do this to the first line and then back.
- Next they do carioca to the SECOND LINE and back. Carioca (called by some as grapevine) is when they start sideways let's assume they have their right foot closest to the field) and they cross their left foot in front of their right foot and then their right foot behind their left foot and then their left foot behind their right foot and then their right foot behind the left foot.
- Next is tapioca which is just like carioca but with extremely small steps and much quicker.
- Next the players jog to the second line and back rotating their arms in a circular manner as if they are swimming.
- Next the players jog to the second line and back rotating their arms backwards in a circular manner.
- Next they jog to the second line rotating their arms (and upper body) sideways.
- Next the players lie down on the ground (on their back) and put their right leg over their left leg and reach with their right leg toward their left while keeping their shoulders on the ground. They hold this position for 15 seconds and then change to the other direction. This is done 4 times each.
- Next they go on their right knee and extend their left leg straight in front of them and reach back with their left hand and hold their right heel for 15 seconds. They then do the same thing in the opposite side. This is done 4 times each.
- Next the players do anything they want for 1 1/2 minutes.
- Next for a two minute period the players will jog 5 steps and then sprint five steps (with a change of direction) and then jog 10 steps and then sprint 10 steps and then back to 5 and 5 then 10 and 10.
This type of dynamic warm is something the players can do at the start and end of every training session on their own. In the beginning of the season I would have them do this as a team but gradually each player will do this at their own pace.
This type of dynamic warm up and cool down will help the players be better prepared for their training sessions and games
Have a great day!