Fundamentals of warming up for football.
Every good athlete must comply with the warm-up prior to any soccer practice to avoid possible injuries and optimize performance. The exercises before any physical activity pursue four main objectives: raising body temperature, increasing metabolic activity, increasing heart and respiratory rate and preparing the muscles for the subsequent effort. When the muscles heat up they produce energy faster, stimulating speed and strength and increasing agility, skill, power and performance. In this way, the player can perform complex movements with greater precision and quality.
The warm up must be done at the beginning of the session, to progressively increase the working capacity and it should take between 15 and 20 minutes.
Every warm up pre-competition must carry out the following 6 stages:
1.- THE ACTIVATION:
This stage seeks to raise body temperature by performing gentle continuous runs and stretching exercises to alert the body that we are going to start a demanding physical activity.
2.- THE ADAPTATION:
During this phase, the intensity and amplitude of the movements have to increase. Physical exercises of joint mobility, proprioception and small changes in rhythm will be performed.
3.- THE APPROACH
In this stage, a first contact with the ball is established, through exercises of technique and of possession maintaining the intensity.
4.- THE SIMULATION
Real situations that can happen during the game are simulated so players know how to handle them.
5.- THE ASSIMILATION
During this phase, collective technical and tactical exercises are carried out of those plays that are going to be put into practice during the game.
6.- THE COMPLETION
The goal of the last phase is for players to return to calm and reduce their levels of excitement through light, relaxing and breathing exercises.
In Campus Experience Real Madrid Foundation we give great importance to the warm-up stage prior to training so that children prepare their muscles and body in a progressive way and complete each training in its best conditions.