Playing soccer is a demanding game that requires excellent overall conditioning, top-level coordination, creativity and explosive speed and power. The game consists of two 45-minute halves and scoring is often at a premium. As a result, soccer players have to be ready to go at full speed from the onset of the game. You never know when that scoring opportunity will come and the same goes for your opponent. You must be thoroughly warmed up at the start of the game.
Running Warm-ups
You may be required to sprint to initiate a scoring opportunity. This can come early in the game and if you are not warmed up properly, the chances of suffering a pulled hamstring, quad or glute can be increased, especially if you are playing in cold weather conditions. Do jumping jacks, interval sprints and box jumps to warm up so you are ready to run at the start of the game.
Stretching Exercises
Movements in soccer will require you to stretch your body throughout the game. You may have to stretch with your leg to block an opponent's pass. You may have to twist your torso prior to changing direction when you move on field. When you jump for a header, you will have to stretch your neck prior to making contact with the ball. Lie on the ground and stretch your hamstring by bending your left leg underneath your buttocks and then extending your right leg. Bend your upper body toward your extended leg and hold that stretch for 15 seconds. Do this three times and then switch positions with your legs and do this in the opposite direction. Do neck rolls, arm circles and high-knee stretches as well.
Quick-Pass Drill
You must also warm up for the game by working on your passing. The skill-building aspect of getting ready for a game cannot be ignored. Stand with five teammates in one section of the soccer field. Form a circle so that the player opposite you is about 15 yards away. The goal here is to make crisp passes to the players within the circle. Not only should the passes be accurate, but you also must settle the ball quickly and pass the ball immediately. You can't have possession for more than two seconds. Do this until each player in the circle has touched the ball at least 15 times.
Shooting Drill
Have five players line up within the penalty area. In this drill one player will pass the ball into the area and the player receiving the ball will quickly pass to another teammate who will attempt to drill the ball past the goalkeeper. Make sure all players get three chances to make the set-up pass and three opportunities to take the shot on goal.
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