Warm up exercises

10 Effective Warm Up Exercises for Football

Why Warm-up Exercises are Important for Footballers

Before every match and training session, coaches will have players go through a warm up. Why do they do this? There are several key reasons why players need to warm up. The most important reason is for injury prevention.

Football is a sport with intense physical demands. If you enter a game without warming up, your body may not be fully prepared for it. This could lead to muscle sprains, tears, knee injuries, and more.

Some of my worst injuries have come from playing when I didn’t feel the need to warm up. It’s safe to say, I never skip a warm up now. Thankfully, it’s really easy to do a good warm up in under 10 minutes.

In this article, I’ll take you through 10 effective warm up exercises for football that will get your blood pumping and joints loosened. Each exercise can be performed in under a minute, making this a quick and simple routine.

If you’re looking for a more comprehensive training guide, check out our Complete Guide to Football Mastery.

The 10 Best Warm-up Exercises for Footballers

Cardiovascular Warm-up Exercises

1. Light Jog

Warm Up Exercises for Football

It’s always best to start your warm up with some light cardiovascular activity. This is a low intensity way to get your blood pumping before you start putting more strain on your body.

To start your warm up, jog around the perimeter of the pitch with your team (or alone if training individually). This first drill is also going to help with your mental preparation for your game or practice.

2. High Knees

High knees are a great way to warm up your lower body and get your heart rate up. This exercise will also have the added benefit of providing a light stretch to your hamstrings and glutes.

Start by lifting your right knee up toward your chest, keeping your left foot on the ground. Lower your right foot back down to the ground and repeat the movement with your left leg. Continue alternating legs, lifting your knees as high as you can with each repetition. Do this with intensity for at least 30 seconds.

3. Butt Kicks

Warm Up Exercises for Football

Butt kicks are another lower body warm-up exercise that can help improve flexibility and get your heart rate up. While high knees target your hamstrings, butt kicks will be more focused on your quads.

Start by lifting your right heel up toward your butt, bending your knee as you do so. Lower your right foot back down to the ground and repeat the movement with your left leg. Repeat this movement with speed as you jog down the pitch.

4. Karaoke

The Karaoke is one of the best warm up drills for stretching your groin and hip flexors. This is a dynamic exercise that involves crossing your legs as you run sideways. This will help prepare you for lower body for lateral movement

To perform this drill, start by standing with your feet shoulder-width apart. Take a big step to your right with your right foot, then cross your left foot behind your right foot. Next, take another big step to your right with your right foot and bring your left foot around to the front, so that your feet are once again shoulder-width apart. Check out the following video for a visual demonstration of the karaoke drill.

5. Sprints

Warm Up Exercises for Football

Sprints are one of the most important drills to include in your warm up routine. You need to prepare your body for the demands of running at full speed. Performing some quick sprints is going to warm up your hamstrings, quads, glutes, and more.

Find an open space and sprint as fast as you can for about 10-20 seconds. Perform three separate sprints. Start by sprinting at 50% speed, then 75%, and finally at 100% speed. Rest for about 10 seconds between each sprint.

Dynamic Stretching Exercises

6. Leg Swings

After you’ve got your heart rate up with some light cardio, you can move on to some dynamic stretches. These next exercises will keep you moving while also increasing your mobility. Leg swings are a great way to activate the muscles needed to strike the ball.

This exercise will warm up both your hip flexors and hamstrings. Start by lightly jogging. After about three steps, gently swing your left foot through the air. Take another few steps before doing the same with your right foot. Continue until you get about 10 swings with each leg.

7. Kickbacks

Think of kickbacks as almost the reverse of leg swings. Instead of swinging your legs forward, you’ll be putting them back behind you. This will have the effect of stretching the hamstring of your planted leg.

Start by lightly jogging across the pitch. After taking a few steps, lean forward and kick your left leg back behind you. Try to keep your legs straight to give you the best possible stretch. Then, do the same with your right leg.

8. Open the Gate

Opening the gate is a great exercise for warming up your hip abductors. This exercise is named because the movement of your leg mimics opening a gate.

Start by lifting your right leg out in front of you as high as you can, then move it across to the outside of your body. After placing your foot down, take a few steps before doing the same movement with your left leg. Repeat this movement for about 10-15 reps.

9. Close the Gate

As you would expect, closing the gate is very similar to opening the gate. The only difference being that the movement is performed in reverse. This exercise is also going to be great for your hips and and groin.

To perform the exercise, lift your right knee out to the side, then bring it across towards the center of your body. Once you place your foot down on the ground, do the same movement with your left foot. Focus on feeling a stretch in your hip flexors as you perform this warm up.

10. Calf Scoops

Last but not least, we have a warm up that targets the calves. These muscles are going to be crucial for sprinting, so it’s important to warm them up. Scoops are a really simple way to effectively target the calves.

For this exercise, start by raising the toes of your left foot while keeping your heels planted. Then, lower your upper body and scoop with your arms towards your toes. This will provide a stretch on your calf while also indirectly stretching the hamstring. Take a few steps before doing the same with your right foot.


In conclusion, warming up is essential for footballers to prevent injuries and improve performance. A combination of dynamic stretching and cardio exercises will increase blood flow, and prepare your muscles and joints for physical activity. These exercises can also help enhance coordination, agility, and reaction time on the pitch.

An effective warm up can be done in under 10 minutes, so there’s really no reason to skip it. Make sure you listen to your body, and focus on warming up an area for longer if you feel stiff.

Good luck incorporating these exercises into your training!

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