Why Should I Warm Up?
Warming up prepares your body to compete in your sport. It gradually increases your heart rate, blood pressure, and blood flow to your muscles. Without a proper warm-up, you’re more likely to sustain injuries and experience increased muscle soreness after activity.
A warm-up is also a great opportunity to focus and mentally prepare for your sport—don’t skip that part!
Dynamic vs. Static Warm-Ups: What’s the Difference?
The difference is right in the name.
Dynamic warm-ups involve movement through multiple positions, while static warm-ups are performed in one position.
Dynamic Warm-Ups
Dynamic warm-ups increase your heart rate while actively moving and stretching. Common exercises include:
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High knees
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Butt kicks
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Open the gate / close the gate
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Cone running drills
Dynamic warm-ups typically last about 20 minutes and are supported by current research as the best option before physical activity.
Static Warm-Ups
Static warm-ups involve holding a stretch while sitting or standing in one position. Examples include:
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Seated hamstring stretch
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Butterfly stretch
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Child’s pose
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Pretzel stretch
While many teams still use static warm-ups, research now favors dynamic warm-ups before activity. Static stretching still has an important role—it’s best done after physical activity while your muscles are warm.
Don’t just hop in the car after a game! Stretching post-activity helps your muscles cool down gradually and lengthen before staying in one position for an extended period.
Is There a Difference Between Pre-Game and Pre-Practice Warm-Ups?
Nope! Both should include a dynamic warm-up that prepares your body for your sport. You should be playing just as hard in practice as you do in games—so your body deserves the same preparation.
Strength training can be incorporated into practice warm-ups, but it should not be done during a pre-game warm-up. A great example of appropriate strengthening is found in the FIFA 11+ program (linked below).
Should I Warm Up Again at Halftime?
Yes—absolutely.
Research shows that muscle temperature decreases during halftime, and this drop is linked to reduced sprint capacity at the start of the second half. Completing a short, low-level warm-up helps keep your muscles warm and maintain performance.
Halftime should be divided into:
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Recovery: listen to your coach, hydrate, and catch your breath
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Re-warm-up: brief movement to raise heart rate and blood flow
You don’t need to repeat your full pre-game warm-up. Instead, try:
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A fast-paced jog
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Hip in / hip out movements
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Partner circling drills
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Light shoulder-to-shoulder jumps
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Forward and backward sprints
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Passing a ball for a minute
This advice also applies to substitutes—if you’re about to enter the game, make sure you’ve warmed up properly.
What Kind of Warm-Up Should I Do?
The FIFA 11+ is one of the most well-researched dynamic warm-up programs for soccer players aged 14 and older. Originally developed in 2003 and later revised into the 11+, it focuses on injury prevention and performance.
A link to the program is provided in the Resources section below.
What If My Coach Is Providing an Inadequate Warm-Up?
At Girl Fit PT, we specialize in treating adolescent athletes and female athletes of all ages. If you’re interested in injury prevention or need help with a new or lingering injury, contact us at office@girlfit.com to schedule a Wellness Visit or physical therapy evaluation.
If you or your team would like support with soccer injuries, injury prevention, injury screenings, or strength and flexibility classes, don’t hesitate to reach out:
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Phone: 617-618-9290
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Email: office@girlfit.com
Resources
FIFA 11+ Soccer Warm-Up (for players age 14+)
http://www.f-marc.com/files/downloads/workbook/11plus_workbook_e.pdf
Author:
Erica Manchester, SPT
University of Rhode Island