Your 5-a-side

10 Minute Warm-up Guide

Why You Should Warm-Up

Decrease the risk of injury
Increases power, agility, and performance
Mentally prepares and focusses you
Prepares your body for excercise

The Do's And Don'ts

Do

Arrive early enough to do a warm up
Add any extra stretches or areas of focus that you need.
Listen to your body - stop if you feel pain

Don't

Start playing before warming up - this accounts for lots of injuries
Perform stretches to the point of pain
Hold your breath whilst doing any stretches

1.Jogging

Jog back and forth across the pitch at a gentle pace

2.Rotate Hip In

Jog a couple of paces. Stop. Lift your knee forwards; rotate it out to the side; then put your foot down

Jog a couple more paces. Repeat on other leg. (5 on each leg)

3.Rotate Hip Out

Jog a couple of paces. Stop. Lift your knee out to the side; rotate it out to the inwards so it points forwards; then put your foot down

Jog a couple more paces. Repeat on other leg. (5 on each leg)

4.Sidesteps

Jog a couple of paces. Stop. sidestep 3 or 4 paces to the left. Then, sidestep the same number of paces to the right, back to your original path

Jog forward and repeat (x 5)

5.Jumps

Jog a couple of paces. Stop. and perform a standing jump (launching off both feet)

Jog a couple more paces forward and repeat (x 10)

6.Forwards & Back

Run 50-75% forward for 10m. Then run backwards 5m

Repeat x5

7.75-80% Pace

Run 40m at 75 - 80% pace.

Gently jog back and repeat one more time.

8.Bounding

Take a few gentle paces then do 6-8 bounding steps - lifting your knee high, swinging the opposite arm across your body.

Jog back and repeat one more time

9.Change Direction

Run in a zig-zag. Sprint for 5-7 steps at 80-90% of maximum speed. Decelerate and plant your left leg, cutting to the right. Again, sprint forward to your right, decelerate and cut to your left.

10.Ball work

Dribbling: left foot, right foot. Instep, outside, sole.

Passing and receiving: left foot, right foot. Instep, outside, sole

Shooting

Keepy - uppy (coordination)