Football players must make sure that they warm up well before playing a game. It is important to know the muscles that are used when playing so that proper warm up is achieved. All the muscles in the body are used to maximize the running potential of a player. Below are 5 different exercises to warm up before you play football.
Reverse reach and lunges are good workouts as they increase the flow of blood. When you do a forward lunge reaching with the torso, you will be able to feel body and strength control. For you to complete this workout, you will have to lunge forward for depth. The back knee should be close to the ground but it should not touch it. As the lunge will reach full extension, you will then drop back your chest and reach above your head. This is essential as it increases muscle activation to the core and your balance will be improved as well. Knee hung is a great exercise for stretching of gluts and hips. To perform a proper knee hung, you need to wrap your arms around your knee then rock upon the ball of your foot as you are pulling your knee to your chest. It is important to make that you rock up onto the ball of your foot on the base of the leg. This will increase the ability of the body to pull your knee to the chest. After you are done with one knee hung, you need to alternate sides and then continue.
Lunge and lateral reach are important for strengthening of hips and stability. Footballers should ensure that their body is well prepared for high intensity activities. This workout is essential for improving coordination, strength of legs and balance. As you will lunge out and reach maximum depth, you will then use your opposite arm to reach over the top of your body. Open up your oblique and stretch your core.
There is also the swinging quad which is different from a normal quad stretch. It is important to challenge balance, body control and flexibility. When you only stretch your quad, you will not be challenging yourself. When you add a leg swing to the quad stretch, as a footballer you will be challenging your balance on one leg as you improve hip and quad flexibility. For you to start the leg swing, you will need to kick one leg forward then force it back onto your hand through the midline on its way back.
The last one of the 5 different exercises to warm up before you play football is the caterpillar. This workout will warm up the hamstring. You will need to start with your legs locked and your hands on the floor then stretch out your hands until you reach a push up position. You then have to shuffle your feet back towards your hands as you maintain straight legs. You will have to crawl your way back to your hands without bending your knees.