“Warming Up Before you Play” with David Goodwin (Physiotherapist)
So you’ve heard it all before, “Do your warm up exercises before you play”, but why?
- Warm Up Exercises increases the blood flow to tissue. As the blood flow increases to the tissues, the tissue begins to improve its ability to stretch. This means that the joints are less stiff and the muscles allow for greater movement.
- Warm Up Exercises remind the body of the types of movements that it will be expected to do during the game, the motor patterns of the movement. It helps get you co-ordinated.
- Warm Up Exercises provide an outlet to rehearse with teammates all the things that you plan to do while playing. It helps put your mind on the job.
- Warm Up Exercises decreases the risk of injury. There are more and more scientific studies showing that warming up does decrease the risk of minor and more serious injuries.
The essentials of a warm up:
- 10-15 minutes before the start of a game and training session.
- You should be working enough to have a bit of a sweat up (warm) but still able to talk normally without shortness of breath.
- Movement is the key. Movement gets the heart rate going and it gets the joints and muscles moving.
- Some light jogging and basic change in direction activity is a good start;
- Some dynamic stretching (movement patterns where the limb continues to move in a controlled pattern), eg. Leg swings;
- Some appropriate movement patterns that you are going to do during the game. eg. – Short passing drills for field players; catching and basic diving drills for goalkeepers.
FIFA has developed the FIFA 11+ warm up protocol for football players over the age of 14. A modified version of this can be implemented for young players.
For more details or specific information please contact me 6652755.
David Goodwin (Physiotherapist) has worked with footballers of all levels for more than 20 years.