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A proper warm-up sets the foundation for a great game or practice. It helps young players prepare their bodies and minds for action. Warming up boosts blood flow, loosens muscles, and improves flexibility, reducing the chance of injuries.
But warm-ups prepare more than just the body—they also help players focus their minds and get into the right mindset for the game. A good routine also develops soccer-specific skills, like quick reactions and sharp movements, so players are game-ready.
Key Elements of a Great Warm-Up
An effective warm-up has three key elements.
1. Start Slow and Build Up
Start slow with simple exercises and increase intensity step by step.
2. Dynamic Stretches
These stretches and exercises involve motion, like lunges or arm swings, to wake up muscles.
3. Soccer-Specific Drills
Activities like passing or dribbling mimic game situations and help players sharpen their skills.
A Perfect Warm-Up Routine for Youth Soccer
Here’s a simple and effective warm-up routine that takes about 15-20 minutes:
1. Light Warm-Up (5 Minutes)
Jogging
Begin with a light jog around the field. Include changes in direction—run backward or sideways.
Jumping Jacks
A simple and fun exercise to warm up your muscles.
Arm Circles
Swing arms forward and backward to loosen shoulder muscles.
2. Dynamic Stretches (5 Minutes)
Walking Lunges
Step forward with one leg, lowering your hips to stretch thighs and hips.
High Knees
Jog while lifting your knees as high as possible.
Side Shuffles
Move sideways across the field, keeping your body low.
3. Agility Drills (5 Minutes)
Ladder Drills
Use a ladder to practice quick footwork—rapidly step in and out of each space.
Cone Zig-Zags
To improve agility, place cones in a line and have players move around them in a zig-zag pattern.
4. Soccer-Specific Activities
(5-8 Minutes)
Dribbling
Set up cones and have players dribble the ball around them.
Passing Triangles
Work on short passes in a triangle formation to sharpen coordination.
Shooting Practice
End with light shots on goal.
Adjusting Warm-Ups for Different Age Groups
• Under 10
Make warm-ups fun! Use games like obstacle courses to engage younger players.
• Ages 11-13
Focus on building coordination with agility drills and team-based activities.
• Ages 14 and Up
Incorporate higher-intensity drills and game-like scenarios to match their growing skills.