do a lap of the pitch. then start with gentle stretches from feet to legs, hips, chest, arms. Them do some shuttles from side to to pen line of a mix of knees, heels, open and close gate, side stepping, back running, grapevine etc. 2 of each!! 2 full width of side to 18 @10% jog, pen to 6 25%. 6 to 6 50%, 6 to touch 100%, then when returning at 50, 100, 50, 25 and walk it back in.
Was sent this by an academy ....
Stages of a warm-up
A minimum warm-up should include three main stages:
1. General warm-up (5 minutes) A gentle and constant paced jog (three laps of the pitch) to get the heart rate up and blood flowing around the body.
2. Dynamic stretching (5 minutes) Dynamic stretching is essentially stretching on the move, to replicate the types of movement that we make in matches.
3. Specific warm-up (5 minutes) The final part of the warm-up should prepare you for ‘match speed’ activity. This should involve some sprinting at maximum effort, and raise your heart rate to approximately 85–90% of its maximum.
Dynamic stretching
The following is the standard dynamic warm-up stretches used at Supply, Contrib and higher levels. Dynamic stretching should be done between the touchline and the edge of the penalty area (or equivalent distance). Repeat each exercise twice, and always jog back to the touchline after each exercise.
1. “High Knees” — bring your knees up to approximately waist height whilst moving forward.
2. “Bum Kicks” — bring your heals up and try and touch your back-side whilst moving forward.
3. “Side Steps” (crabbing) — move sideways towards the edge of the penalty area by extending your ‘field side’ leg to the side and bringing your outside leg in to meet it in a “side–together–side–together movement”. Jog back to the goal line and repeat, using your other leg as the lead leg. Jog back to the goal line.
4. “Backwards Jogging” — jog backwards to the edge of the penalty area.
5. “Skipping” — skip to the edge of the penalty area, bringing first your left knee and then your right across your body, still with a high knee lift.
6. “Hurdle Walk 1” (“in to out”, also known as “over the gate”) — jog a few paces, stop, raise your right knee and rotate it outwards in a wide, sweeping movement. Jog a few paces, stop and raise your left knee, rotating it outwards in a wide, sweeping movement. Keep repeating this movement until you reach the edge of the penalty area.
7. “Hurdle Walk 2” (“out to in”; also known as “open the gate”) — jog a few paces, stop, raise your right knee and sweep it from outside to in. Jog a few paces, stop and raise your left knee, rotate it inwards in a wide, sweeping movement. Keep repeating this movement until you reach the edge of the penalty area.
8. “Grapevine” — move sideways towards the edge of the penalty area by crossing your back leg in front of your leading leg. Jog back to the touchline. Repeat using your other leg as the cross over leg.
9. “Hamstring Walk” — jog a few paces, stop and complete the hamstring stretch. Hold the stretch for a count of three. Jog forwards a few paces and repeat the hamstring stretch on your other leg, holding the stretch for a count of three. Keep repeating the exercise until your reach the edge of the penalty area.
