The Recommended FA Warm Up.

This is an example of a warm up for Football. It is designed to gradually increase in intensity and follows a logical, well-based pattern of phases. You can substitute different activities to form your own workouts, being mindful of the objectives set for each phase. Brentford, Gillingham and Liverpool all whom I have studied follow a very similar routine.

This warm up involves 3 separate phases of work. In each the intensity of effort is increased from the previous level, giving a gradual progression towards the fully prepared state.

For each phase of the warm up there are

This warm up lasts for 20 minutes.

Each phase may be reduced if you have less time to devote to the warm up. Warm up should be amended to the age of the players involved. Younger players (10-12 year olds) may require a shorter, less intense warm up, (10 minutes) with more emphasis on fun, and less on flexibility. It is also important to remember that children lose heat more easily than adults and may require additional clothing to maintain body temperature. For older players it is important that they are taught good habits with regard to the phases of warm up and the correct methods of stretching.

PHASE 1:

Objectives:

Content:

DURATION: 5 minutes

Heart Rate Target for players: Between 120 and 140 bpm.

DURATION: 1 min 30 secs

 

PHASE 2:

Objectives:

Content:

DURATION: 5 minutes

Heart Rate Target for players: Between 120 and 160 bpm.

DURATION: 2 minutes 30 secs.

PHASE 3:

Objectives:

Content:

Striding out followed by sprinting over varying distances, specific movements e.g. jump and head, turn and sprint, repeated sprint work of short duration, backing off, jockeying.

DURATION: 5 minutes

Heart Rate Target for players: Between 160 and 200bpm.

DURATION: 3 minutes