{"id":13639,"date":"2022-10-05T05:43:00","date_gmt":"2022-10-05T05:43:00","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13639"},"modified":"2023-10-04T19:38:13","modified_gmt":"2023-10-04T19:38:13","slug":"football-soccer-warm-up-drills-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","title":{"rendered":"Football (Soccer) Warm Up Drills .pdf [2023]"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look at some possible warm up routines.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Individual Football Warm up drills <\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Time\/Reps<\/strong><\/td><td><strong>Sets<\/strong><\/td><\/tr><tr><td>Light, steady state jog<\/td><td>5 mins<\/td><td>1<\/td><\/tr><tr><td>Hip circles<\/td><td>10 each direction<\/td><td>2<\/td><\/tr><tr><td>Toe flexion and points<\/td><td>10 each foot<\/td><td>1<\/td><\/tr><tr><td>Ankle circles<\/td><td>5 each foot<\/td><td>1<\/td><\/tr><tr><td>&#8220;Over the gate&#8221; hip warm up<\/td><td>10 each leg<\/td><td>1<\/td><\/tr><tr><td>Backwards over the gate<\/td><td>10 each leg<\/td><td>1<\/td><\/tr><tr><td>50% max &#8220;sprints&#8221; <\/td><td>10 secs. Rest 20 secs<\/td><td>5<\/td><\/tr><tr><td>Light Leg swings forward\/back<\/td><td>10 each leg<\/td><td>1<\/td><\/tr><tr><td>Light Leg swings side to side<\/td><td>10 each leg<\/td><td>1<\/td><\/tr><tr><td>Walking Lunges<\/td><td>20<\/td><td>1<\/td><\/tr><tr><td>10m diagnol runs (set out a square)<\/td><td>6 runs<\/td><td>4<\/td><\/tr><tr><td>High knees <\/td><td>20m\/20 secs<\/td><td>2<\/td><\/tr><tr><td>Butt Kicks<\/td><td>20m\/20 secs<\/td><td>2<\/td><\/tr><tr><td>Arm circles<\/td><td>10 each arm<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ideally, add in a few drills with the ball including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10m sprints to a cone, with the ball. Turn and come back to the start. Repeat 3-5 times <\/li>\n\n\n\n<li>Use a cone to represent a player. Sidestep the cone as if taking on a player before either shooting at a target goal or turning back and then sidestepping the cone, in the opposite direction <\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Football-Specific Team Warm Up<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercise<\/strong><\/td><td>Reps\/Time<\/td><td>Repetitions<\/td><\/tr><tr><td>Light steady state jog <\/td><td>5 mins<\/td><td><\/td><\/tr><tr><td>High knees <\/td><td>20 secs<\/td><td>2<\/td><\/tr><tr><td>Butt kicks <\/td><td>20 secs<\/td><td>2<\/td><\/tr><tr><td>Tip toe walking<\/td><td>20m<\/td><td>1<\/td><\/tr><tr><td>Sumo squats <\/td><td>15<\/td><td>1<\/td><\/tr><tr><td>Over the gate hip openers<\/td><td>10 per side<\/td><td>1<\/td><\/tr><tr><td>80% sprints with ball*<\/td><td>20m<\/td><td>5<\/td><\/tr><tr><td>1 touch passing left then right foot**<\/td><td>1 min<\/td><td>3<\/td><\/tr><tr><td>Multi-directional lunges <\/td><td>10<\/td><td>1<\/td><\/tr><tr><td>Reverse lunges<\/td><td>5 per leg<\/td><td>1<\/td><\/tr><tr><td>Tuck jumps<\/td><td>4<\/td><td>1<\/td><\/tr><tr><td>Run on the spot (100% effort)<\/td><td>10 seconds<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*sprint to cone and around cone and back x 5<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Do this in pairs or threes. Perform light leg swings or squats for 30 seconds in between sets of 1 minute.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The Temperature Paradox<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Muscles can produce more force and power at a slightly higher temperature than &#8216;normal&#8217; (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1748-1716.1979.tb06439.x\">reference 1<\/a>, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1600-0838.2004.00349.x\">reference 2<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warm muscles are also a lot less likely to get injured <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, the higher a person&#8217;s core temperature, the more likely they are to get dehydrated<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Endurance can also be impeded by high core temperatures.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep hydrated during your warm-up with a glucose\/maltodextrin drink with electrolytes <\/li>\n\n\n\n<li>Keep &#8216;moderately warm&#8217; after your warm-up, so your body isn&#8217;t cool again when you start the match (wear a tracksuit if you can)<\/li>\n\n\n\n<li>Cooling the face or palms is the quickest way to reduce core body temperature*<\/li>\n\n\n\n<li>Dry off any sweat immediately after a warm-up. If you sit down for a pre-match talk etc., the cold sweat will quickly make your body cold<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*The soles of the feet, the face and the palms are called &#8220;the <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/glabrous-skin\">Glabrous Skin<\/a>&#8221; and you can quickly reduce your core body temperature by applying a cool pack or ice pack to the palms and\/or face.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download the Warm Up pdf here:<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/individual-football-soccer-warm-up.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Click to access individual-football-soccer-warm-up.pdf<\/a><\/p>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[784152946,1134,1693,304029],"class_list":["post-13639","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-fitness","tag-football","tag-soccer","tag-warm-up"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. 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It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up. In this post, we&#8217;ll look [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-05T05:43:00+00:00","article_modified_time":"2023-10-04T19:38:13+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Football (Soccer) Warm Up Drills .pdf [2023]","datePublished":"2022-10-05T05:43:00+00:00","dateModified":"2023-10-04T19:38:13+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/"},"wordCount":482,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","football","soccer","warm up"],"articleSection":["Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/05\/football-soccer-warm-up-drills-pdf\/","name":"Football (Soccer) Warm Up Drills .pdf [2023] - Fitness &amp; 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Football Stretching [.pdf]","author":"Dave","date":"June 25, 2026","format":false,"excerpt":"Football Warm-Ups & Stretching - Full Blog Post Football Warm-Ups, Stretching & Prehab, What Actually Works Most teams still warm up wrong. They stand in a circle. They hold static hamstring stretches. They believe stretching stops injury. All three are out of date. Sports science moved on years ago. The\u2026","rel":"","context":"In \"Fitness\"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/tag\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/17\/sport-science-overview-for-football\/","url_meta":{"origin":13639,"position":1},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"December 17, 2020","format":false,"excerpt":"I've made a quick video regarding sport science for football or soccer. It can be applied to most sports though, including MMA. I've found most coaches to be pretty old school - generally angry w*nkers with no ability to coach players on the football pitch, other than to shout vague\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":12856,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/21\/sprint-training-program-pdf-2022\/","url_meta":{"origin":13639,"position":2},"title":"Sprint Training Program .pdf  [2025]","author":"Dave","date":"February 21, 2022","format":false,"excerpt":"There's a link to the sprint training .pdf near the bottom of the post Sprint training isn't just as easy as running 100m a few times. It can get really technical. The type of training you should do, will depend on the equipment you have available. Here's some ideas to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":13615,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/","url_meta":{"origin":13639,"position":3},"title":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]","author":"Dave","date":"October 23, 2022","format":false,"excerpt":"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (\"programme\" is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/UoIJYI2mI34\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":18036,"url":"https:\/\/blackbeltwhitehat.com\/en\/2026\/08\/28\/football-resistance-training\/","url_meta":{"origin":13639,"position":4},"title":"Football Resistance Training","author":"Dave","date":"August 28, 2026","format":false,"excerpt":"Football Resistance Training: A 2-Day-a-Week Programme (In-Season & Pre-Season) That Actually Works Most amateur and semi-pro footballers either don't lift weights at all. The ones that do train at the gym like a bodybuilder and turn up to Saturday's match with heavy legs and arms. Both are wrong - or\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2026\/08\/football-strength-speed-chart.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":2829,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/04\/03\/sports-nutrition-for-soccer-football-pdf\/","url_meta":{"origin":13639,"position":5},"title":"Sports Nutrition for Soccer \/ Football pdf","author":"Dave","date":"April 3, 2015","format":false,"excerpt":"Today I did the washing and the hoovering, then this ebook: Click link to download --->\u00a0Sports_Nutrition_for_Football_1-4 available on Kindle here","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"sports nutrition pdf","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/04\/sportsnutrition.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=13639"}],"version-history":[{"count":22,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13639\/revisions"}],"predecessor-version":[{"id":14214,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13639\/revisions\/14214"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=13639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=13639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=13639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}