Warming up before a soccer match does more than just get muscles ready. It helps prevent injuries, gets your head in the game, and brings everyone together right from kickoff. A solid warm up routine can give a boost to performance and make those first few minutes of the match feel way smoother.
If you’re new to soccer or just looking for a new way to get your team ready, picking the right warm up is one step you really don’t want to skip. I’ve tried lots of routines, some pretty simple and others more advanced, but I’ve learned that the best warm up routines combine movement, ball work, and team drills to prepare your body and mind.
Here are my go-to 10 best soccer warm up routines you can use before your next match, whether you’re coaching, captaining, or just turning up ready to give it your all. www.wealthyaffiliate.com?a_aid=a12e49d9
1. Dynamic Stretching to Get the Blood Flowing
Dynamic stretching is all about moving as you stretch. It does a better job than static holds when it comes to prepping for soccer. Moves like walking lunges, leg swings, high knees, and butt kicks will loosen you up and get your heart pumping in just a few minutes.
- Why It’s Effective: Helps activate key muscle groups and preps your joints for quick soccer movements like sprints and cuts.
- What to Include: 10-15 yards of each movement, repeated two or three times.
2. Light Jog and Mobility Drills
Starting your team off with a light jog around the field is a low key way to begin getting everyone warm. After a few laps, I like to add mobility drills, like arm circles, hip rotations, and ankle circles. These loosen up stiff areas and get the smaller joints working.
- Tip: Use jogging time to shake off nerves, encourage teammates, and build early focus for the game.
3. Ladder and Cone Footwork Drills
Using an agility ladder or cones set out in a zigzag pattern, quick feet drills are super useful to sharpen coordination. I like classic moves such as twofeetin, Ickey shuffle, or sidesteps around cones. Spending just five minutes on this helps everyone react and move faster when the game starts.
- How It Helps: Improves quickness, timing, and balance under pressure.
4. Short Sprint Intervals
Soccer is full of short, explosive sprints. I use 10 to 15 yard sprint bursts right after warm stretching or footwork drills. Mix it up with forward sprints, backward sprints, and even lateral shuffles. Just 3-5 reps can kick your energy up and prep you for those game changing moments.
- Extra Benefit: Sprint intervals wake up your fast twitch muscles and get you mentally ready for fast starts on the field.
5.Passing and Receiving Drills
It’s pretty common to see teams warming up with straight line passing, but I’ve found short passing drills with movement are even better. Pairs, triangles, or even small rondos (keepaway circles) force players to move their feet, control the ball, and start communicating.
- Drill Ideas: 1touch passes in a circle, moving after each pass, or playing 2touch through cones.
6. Short Possession Games (“Rondo”)
Playing a quick 5v2 or 4v1 rondo before a match is a fun way to work on close control, awareness, and passing under pressure. Everyone’s in motion, which means you keep your intensity up and sharpen your eye for tight spaces.
- Good To Know: Rondo drills test your first touch and reaction speed. Pretty handy once the whistle blows.
7. Dribbling Through Cones
Setting up a line of cones and weaving in and out with controlled dribbling works on ball control at speed. I like to mix in both feet and switch between inside and outside touches every few cones. This keeps you sharp and ready for situations where you’ll need to dribble under pressure.
- Player Focus: Head up, soft touches, and change of pace. These are key dribbling skills for any position.
8. Position Specific Movement (Shadow Play)
This part of the warm up is all about getting players to move like they would in their game positions. Defenders might practice stepping up, midfielders can open up their bodies for passes, and attackers should make runs into space. Usually this is done without a ball for timing, but sometimes a coach or teammate adds passing or shooting for realism.
- Why It Works: Builds muscle memory for your main movements, helping you get into the flow right from kickoff.
9. Shooting and Finishing Exercises
I always leave a few minutes for shots on goal. This doesn’t just get attackers ready. It’s also great for keepers and defenders to build confidence. Keep the line moving, mix in volleys, headers, and shots on the run to make it realistic.
- Key Tips: Don’t overdo volume; focus on making each shot count.
10. Team Huddle and Mental Focus
This one’s often overlooked, but gathering together after the physical warm up is really important. Coaches or captains can go over key tactics, lineups, or just share a few motivating words. I’ve found that even a short team huddle helps everyone focus and feel connected before the game starts.
- Optional: Do a team clap or quick chant. Keeps nerves in check and gets energy up.
Putting Your Warm Up Routine Together
A good pregame warm up should last around 20 to 30 minutes and include a bit of everything from this list: moving, stretching, skill work, mental prep, and team connection. Adjust for weather and field space. Listen to your body. If anything feels sore, take it easy or spend more time on active stretches. Coaches: try to keep everyone moving so the energy stays high.
Switching up the order of drills when needed or focusing more on skills that need improvement during warm up helps keep things fresh and relevant for each game. There’s no perfect formula, but being consistent with your prematch routine sets the tone for a strong performance and helps the whole team start on the right foot.
Which routine will you be adding to your soccer warm up? Feel free to try out a few and see what feels best for your team or playing style!
If you want to get even more out of your warm up, add some simple breathing or visualization exercises as part of your mental preparation. Taking two minutes for deep breathing or picturing a solid first touch or a perfect pass can set your mind right before kickoff. Over time, you’ll notice better focus, more energy, and a better connection with your teammates on the field.
With the right warm up routine, not only will you get your body ready to play hard, but you’ll also find your confidence and game mindset are locked in before the first whistle. Give these drills a try and see the difference they make in your next match!