Importance of a Warm Up for Athletes

Why should I warm up?

Warming up prepares you to compete in your sport! It slowly increases your heart rate, blood pressure, and blood flow to muscles. Without a proper warm up, you are more likely to sustain injuries and have an increase in muscle soreness after activity. You can also use the warm up as an opportunity to help you focus and mentally prepare for your sport.

What is the difference between dynamic and static warm ups? Which is better?

The difference between dynamic and static is in the name! Dynamic involves movement through many positions, while static is completed in one position.

Dynamic warm ups involve increasing heart rate and moving while stretching. Some exercises you might see in a dynamic warm up include high knees, bottom kicks, open the gate, close the gate, and cone running drills. They typically last about 20 minutes.

Static warm ups typically involve sitting on the ground or standing in one position and holding a prolonged stretch. Some exercises you might see in static warm ups include seated hamstring stretch, butterfly stretch, child’s pose, and the pretzel stretch. Many teams still complete a static warm up, even though current research is favoring dynamic warm up.

According to recent evidence, dynamic warm ups are best to perform before physical activity. Static stretching still has a place, though! Static stretching is great to complete after physical activity while your muscles are still warm. Don’t just run into the car right after playing a game! Make sure to stretch out so your muscles have time to cool down and lengthen before being cramped into one position.

Is there a difference between pre-game and pre-practice warm ups?

Nope! They should both be dynamic warm ups that prepare you for your sport. You should be playing just as hard in practice as you do during games, right? Prepare your body correctly for both. It is also a good idea to add strength training into your practice warm up. Refer to the FIFA 11+ link to check out the strengthening portion of their warm up. Strength training should not be done during a pre-game warm up.

Should I warm up again at half time?

Yes, you should warm up again at half time. Research shows that muscle temperature decreases at half time. This is important: the decrease in muscle temperature is correlated with a lower sprint capacity at the start of the next half. Completing some low-level activities before starting the second half can help keep your muscles warm and maintain the sprint performance you had in the first half! Part of half time should be to recover, listen to your coach, and take some sips of water. The other part of half time should be an abbreviated warm up to get your heart rate and blood flow back up for the rest of the game. You don’t have to repeat the full warm up that you did before the game, but it’s a good idea to do a fast paced jog, hip in, hip out, circling your partner, jumping shoulder to partner’s shoulder, forward sprints, and backward sprints. And of course, grab a ball and pass for a minute.

This also includes if you are a substitute and about to go in a game. Make sure to perform your warm up if you’ve been waiting to get into the game.

What kind of warm up should I do?

The FIFA 11+ is one of the best evidence dynamic warm up programs designed for soccer players over the age of 14. The FIFA 11 was developed in 2003, implemented nationwide 2004-2008, and revised in 2006 to become the 11+. The link is provided at the end of this blog post.

What should I do if my coach is providing an inadequate warm up?

At Girl Fit PT, we specialize in treating both adolescent athletes and female athletes of all ages. To learn more about injury prevention or to address a new or nagging injury, contact us at office@girlfitrocks.com to schedule a Wellness Visit or a physical therapy evaluation with one of our specialized physical therapists.

If you or your team would like help with soccer injuries, injury prevention, injury screens, or a strength and flexibility class, don’t hesitate to contact us (617-618-9290 or office@girlfitrocks.com)!