How should I warm up before a football match?

Why do footballers warm up before a match?

Warming up: Raises your body temperature. Warm muscles absorb shock better and are more elastic, therefore helping to reduce injury rate. … It should raise your heart rate and warm you up without making you too tired for the game ahead.

What do football players do to warm up?

The warm up should begin with 10 minutes of running to increase core and muscle temperature. This should start with easy jogging and build up to 3/4 pace running so that the heart rate is raised to 160bpm (as measured by a heart rate monitor). The players should have a light sweat on at this stage.

What is the best way to warm up before you play a sport?

Try a simple, gentle warmup for 5 to 10 minutes before you begin stretching. This can consist of a brisk walk, light jog, or jumping jacks to get your muscles warm and your heart pumping. Stretching can be done on its own or before or after athletic activity.

Should you stretch after football?

Once your heart rate has slowed to something near its normal level, you should immediately start some stretching exercises. You will need to pay particular attention to the muscles that get the biggest workouts during training or match action, including your hamstrings, calves and lower back.

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What should I do before a football match?

Here is a perfect warmup routine for you to follow before your next game of football.

  • Warm-up meal. Your actual warming up starts way before you get on the field. …
  • Pre-match warm up. …
  • Jogging-10 minutes. …
  • Stretching. …
  • Static stretching- 5 minutes. …
  • Dynamic stretching-10 minutes. …
  • Butt kicks. …
  • Frankensteins.

What are 3 warm-up exercises?

Some other examples of warm-up exercises are leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.