Warm up the Muscles before Playing

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In this video you'll learn a great muscular warm up to do before playing football

This video is for any person who plays football. Warm ups can be important in preventing injury

Benjamin Tordjmann

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A_Shahrokh - Sikana
A_Shahrokh
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In this video, we will teach you how to warm up your muscles before playing.

Warming up is essential before starting a physical activity.

It prepares your body for making a physical effort in order to improve your performance and to reduce any risk of injury.

A pulled muscle is an example of a common injury.

Warming up consists of beginning to move the muscles you are going to use before a physical activity.

Once you have warmed up, you should feel a warm sensation which shows that your body is ready for a more intense effort.

In football, even if the lower part of the body is used the most, you should also warm up your upper body.

We recommend that you start by warming up your upper body then continue down to do the lower part.

For the upper body, warm up the shoulder girdle, this is the shoulder muscles.

Make complete circular movements with both of your arms at the same time.

Do this forwards for 20 seconds then backwards for 20 seconds.

Now move onto your lower body.

The main muscles to be warmed up are the calves, the quadriceps, the hamstrings, and the adductors.

Start with your calves.

Jump up and down, keeping only your toes in contact with the ground.

Make sure that you stand straight.

Execute this movement for one minute on the spot and then another minute while moving forward.

Next do the quadriceps.

Kick your knees up energetically to the height of your pelvis.

Place your hands at the height you want to reach to give yourself a target.

Do this exercise for 30 seconds.

Next do your hamstrings.

Kick your heels up to your buttocks energetically.

Make sure that you are standing straight and look straight ahead.

Repeat this exercise for 30 seconds while going forward.

Finish your lower body warm up with the adductors.

Do some side steps.

One foot takes a step in one direction and then the other catches up to it, skimming along the ground.

Change sides every three steps and do this exercise for 30 seconds.

Now you know how to warm up your muscles.

Now it's your turn to give it a go!

This video was created in partnership with

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