To Raise the Body Temperature

"As muscles use up energy in contracting, less than a quarter of the energy goes towards producing mechanical work, the remainder generating heat within the muscle cells.
Muscle performance is improved as temperature rises, but only up to a point. An increase in body temperature of one degree [Celsius] is sufficient to get the maximum ergogenic effect on the active muscles. The best means of generating the necessary internal heat is by running" (Reilly 2000).

To Prevent Injury

"In this respect the type of activity is important. Stretching the main
muscles due to be active later, that is inducing so-called eccentric contractions, gains a transient increase in flexibility and improves
the capability of the muscle to yield under unanticipated strain. Stretching the main thigh muscles is especially important before evening
matches and in cold winter conditions. Particular attention is directed towards the calf, hamstrings and hip adductor muscles as tightness in these muscle groups is often found in football players. Injury prevention strategies are most effective when the warm up is specific to the sport. This implies that the warm up routines should include unorthodox running (backwards, sideways, agility runs with sharp turns} and
game specific motions such as jumping." (Reilly 2000).

Recommended Stretches

Prepare the Player Psychologically for the Training Session which is to follow.

• The psychological benefits of rehearsing well practiced skills such as controlling and passing the ball.
• Getting the players into a mental routine.

1. The Age of the Players

Younger players who are more flexible may require less time to warm up and the warm up should be more fun orientated

2. The Ability of the Players

Some practices may require for better technique out of the range for some players.

3. The Intensity of the Practice

The warm up should be designed for the intensity of the game or practice which is to follow it.

4. The Content of the Warm Up

A warm up gives the coach a great opportunity to bed in ideas for the session which is about to follow. Therefore, if you are doing a defending session the warm up should include elements of defending e.g. showing, arking or tracking.

5. The Number of Players Available

Every player should be involved in the warm up so you must be flexible with numbers and adapt the session accordingly.

6. The Size of the Playing Area

Some warm ups require more space than others so you must be aware of how much space you are going to get. In football school often there are lots of small groups competing for space. Therefore try to design your first warm up for a small area.

7. Where the Warm is Going to Take Place

If the warm up is outside then appropriate clothing must be worn. It is worth noting that younger players loose their heat quicker than adults and may require additional clothing to maintain body temperature. If the warm up is indoors or on an artificial surface then some goalkeeping warm ups will have to be modified due to risk of injury.

8. The Length of the Warm Up and When to Perform the Warm Up

A formal warm up generally starts 35 minutes before kick off time and lasts about 20 minutes. Players start to cool down rapidly after ten minutes so have the next session prepared so no-one is waiting around.