Proper Warm-up in Football: A Perfect 15-Minute Program

Proper warming up is the most effective way to prevent injuries. Many amateur footballers skip this stage, which increases the risk of muscle strains and other injuries.

1-5 minutes: light jogging

Start with jogging at a slow pace. This gradually increases the heart rate and warms up the muscles. Alternate between forward, backward, and side-to-side running movements.

5-10 minutes: dynamic stretching

Perform leg swings, high knees, butt kicks, side steps, and other dynamic exercises. Not static stretching — dynamic stretching is important because it prepares the muscles for movement.

10-13 minutes: speed drills

Perform short sprints, changes of direction, and quick movements. These movements, which are close to game conditions, prepare the muscles for high intensity.

13-15 minutes: exercises with the ball

Finish the warm-up with short passes, dribbling, and light shots. This also activates technical skills.

Following a warm-up program can reduce the risk of injury by 50 percent.