⚽ Effective Conditioning,Warm-up and Fitness Drills for Soccer/ Football Players – Movement Preps

Let’s now focus onto the dynamic warm-up. Spvgg. Unterhaching represents modern football, warming up should be as modern as well. The exercises are called “Movement Preps”, which prepare us for the actual game itself. That’s why we here don’t want to use static but dynamic motions to raise our body temperature, as well as to activate our neurological muscles while preparing ourselves for movements in
our sport at the same time. Let’s start with the “Handwalk”. We start off with our legs parallel to each
other, now we move our fingers to the ground, Leon moves his fingers forward, makes sure his knees stay extended so that his hamstring muscles are being stretched dynamically. He peforms a push-up to put pressure on his
body and then moves back towards his arms with
his feet. Avoid too much swinging in the center of your
body. This could be caused by a lack of activity
in the core muscles, or by bending your knees, which is caused by a lack of mobility in the hamstring muscles. This activates the hamstring and core muscles, ankles and the supporting muscle groups of the upper
body at the same time. The
next dynamic warm-up routine is called the “forward Lunge” with a rotation of the thoracic spine. we start off again with our legs parallel
to each other, forward lunge, move both arms down to the lead leg, move the thoracic spine up, keep looking at the hand, back down, turn to the other side, move both arms up, and get up again. This improves the strength of the leg’s axis preparing it for possible movements during
the game, while mobilizing the upper body, and actively stretching our hip and hamstring
muscles at the same time. 6 to 8 forward lunge reps. Make sure the lead leg remains in a straight
line, and not to move it sideways. The next exercise is the dynamic sideways
lunge pushing back into the starting position. It prepares players for sideways movements
during the game. Lift your leg up high, sideways lunge, standing leg remains extended, now push back
dynamically into the starting position. This creates an active stretching of the adductor
muscles, as well as improving its strength. Make sure you upper body is upright, don’t bend it forward, so that the leg muscles are working actively. 6 to 8 reps on each side. Well done. Head and upper body is straight. The next exercise especially activates the
muscles in the hip region. Hip flexor, glutes, thigh and hamstring muscles, we start off by actively bringing our leg up, here it’s important to activate the glutes
of the standing leg, grab your foot, then stretch the thigh, while lowering the upper body simultaneously, move down and up again. While the muscles are being actively stretched, the ankles are also being stabilized, which prepares players for possible poor pitch
conditions. It also brings into effect the psychological factor, of having the player to be very concentrated and fully focused during this exercise. 4 to 6 reps on each side. We perform these “Neuro-Skippings” before each game, to neuromuscularily prepare the players for
quick motions and movements. We start off in a half squat, move our center of gravity forward, put pressure
just on the balls of the feet, The player now quickly moves up and down on the balls of
his feet. Keep it going for three seconds then stop. Relax for 30 seconds, 3 to 5 reps. Move out your upper body, chest straight, forward your center of gravity, and quickly
move up and down.

2 thoughts on “⚽ Effective Conditioning,Warm-up and Fitness Drills for Soccer/ Football Players – Movement Preps

Leave a Reply

Your email address will not be published. Required fields are marked *