Footballer warm-up – what does it consist of?

Before each football game it’s necessary to warm up the muscles and joints properly. Warming up will prevent injuries, improve circulation, prepare muscles for strenuous exercise and make mobility much better in the joints. Thanks to it, you will be able to play longer without excessive fatigue. It also raises blood pressure, which makes us feel awake and ready to act. It helps in the oxygenation of the brain, but also the muscles to which important nutrients reach.



Ankles are very often exposed to injuries, as are knees. Bouncing will make the mobility increase in them, but the muscles supporting the joint will also be moved. They will warm up the body quickly, but they will also raise blood pressure. This will allow for quick start-up and oxygenation. Most often they are short jumps, which are an element of effort warm-up.


This is a very popular exercise, but also a great warm-up element. It involves running sideways while simultaneously interweaving legs – the right leg goes in front first, then the left goes in front. The legs are “intertwined”, which trains focus, but also the coordination of movement, so important on the pitch. The hands should be raised to the sides for balance.


Passing the ball

This is not only coordination training, but also a great way to improve the reception and returning the ball with great precision. We warm up the legs while practicing maintaining the ball.


Crunches with catching the ball

Torso muscles are also an essential part of the player’s body, which requires proper warming before training or a match. They maintain the posture of the body, but they are also responsible for a successful jump for the ball. They will be strengthened by popular crunches, which in combination with throwing and catching the ball are an ideal exercise that will help us increase our focus.


Trot in place

This is the easiest way to strengthen your leg muscles. It stabilizes the ankle and knees, but also significantly increases the mobility in them. We are much more mobile. It’s a quick way to warm up.


Jump and landing

It is an ideal exercise for warming up, as well as improving the reception of the ball in flight and so called “header”. This will allow you to improve the technique of both jump and landing, which should be safe and, above all, stable, because during the most frequent injuries, including often occurring dislocation of the ankle joint.


The warm-up should have elements involving the whole body, but also strengthen the technique, increase the coordination of movement and our attention on the pitch.