In addition to proper nutrition, physical fitness, skill development, and plentiful rest, soccer practice warm-up drills are important for young athletes who want to keep their bodies in great shape. Not only do they improve performance and encourage players to focus, but they can also help prevent injuries.

The Basics of Soccer Warm-Up Drills

Soccer warm-up drills prepare a player’s body for intense game activity. Players typically perform these drills for soccer practice or before a match. One of the most important reasons for warming up is that it can help prevent common soccer injuries — knee injuries and ankle sprains, for example — by up to 35%. When a player warms up, it gets their heart pumping and their blood flowing, which means more oxygen reaches the muscles. It also loosens up the joints and tissues, activates the nervous system, increases flexibility, and even improves mental clarity.

Warmup drills for soccer players also help with performance. The body responds to these physical effects by increasing the player’s ability to focus, improving coordination and helping them become more powerful. Because drills often mimic the skills necessary for the sport, players often see an improvement in their personal skills over time.

How To Warm-Up for Soccer Practice

Soccer practice warm-ups usually include a combination of light aerobic exercise, stretching or dynamic warm-up exercises, and skill drills. Aerobic activities might be as simple as jogging, or they could be much more intense. Dynamic stretching exercises might include arm circles or leg swings, while skills drills might focus on dribbling or passing the ball.

What Happens If You Don’t Warm-Up Before Playing Soccer?

Athletes who don’t warm up before playing soccer are prone to injuring themselves, whether at practice or during a match. Muscle and joint injuries are particularly common in these situations. Skipping a warm-up can also lead to other performance issues, such as low energy, lack of coordination, and lack of mental focus.

How Long Should You Warm-Up Before a Soccer Game?

The exact type of soccer practice warm-up an athlete performs, as well as the length of the warm-up, often varies by factors like age group and ability level. Generally, 15 to 30 minutes of warmup is ideal, although some professional athletes may warm up for longer periods.

Soccer Practice Warm-Up Drills to Try

Soccer teams and athletes may use dozens of soccer practice drills before practices or matches. Let’s discuss a few basic drills to help get you started:

Rondos

Rondos help players practice their passing skills. Think of them as sort of like a game of keep away. The team forms a large circle, and one or two players stand in the middle. The other players attempt to pass the ball to each other without letting the one(s) in the middle steal it.

Zig Zag Dribbling

Some warm-up drills for soccer encourage players to perfect a specific skill, such as dribbling. For this drill, line up at least five cones five yards apart in a zig zag pattern. Line the team up at the first cone and have the first player dribble the ball around each cone, following the zig zag pattern. When they reach the end, they will sprint back to the line and pass the ball to the next person.

Shuttle Runs

Shuttle runs are great warm-up drills for soccer players and any athletes who want to improve speed and agility. Set up two cones about 25 yards apart. Each player will start at one cone, sprint to the other cone, touch the ground, sprint back to the starting cone, and touch the ground and repeat a certain movement a designated number of times.

Fun Youth Soccer Practice Warm-Up Drills

Youth soccer practice drills are often similar to adult drills, but they add an element of fun that can help keep younger athletes engaged. Let’s take a look at a few favorites.

Clean Your Room

Kids usually don’t want to clean their rooms, but “clean your room” drills for youth soccer practice are often a big hit. Set up a square of about 20-by-20 yards (smaller or larger, depending on the number of players). Every team member but one should have their own ball, and when the drill starts, they will enter the square and dribble the ball around it. The remaining player is the person who must “clean the room.” When the coach signals, they will enter the square and attempt to steal each player’s ball and kick it outside the boundaries. When the square is empty, the drill is complete.

Sharks and Minnows

Chances are good that kids and teens already know the playground game known as sharks and minnows, and it can also be one of the most fun soccer practice drills. Set up a square area of about 20-by-20 yards (adjust as needed). Most of the team will stand on one side, each with a ball, but about two to four players will stand in the middle. They are the sharks.

When the drill begins, the minnows will attempt to dribble their balls to the opposite side of the square while the sharks try to kick it out of bounds. To return to the game, the player whose ball was kicked out must complete a physical task, such as 20 jumping jacks.

Finders Keepers

Some of the best practice soccer drills for youth players have a competitive aspect, including finders keepers. In the same 20-by-20 square, place half the number of balls as there are players. For example, if a team has 10 players, use five balls and place them in the middle of the square. Players will line up on one side, and when the coach blows the whistle, they must sprint to the center, obtain a ball, and dribble it for the duration of the drill, usually about a minute.

Players who don’t get a ball will attempt to steal one from their teammates. At the end of the drill, the players who don’t have a ball will perform a physical task, such as completing 10 push-ups before starting over.

When it comes to safety, skill development, and other important aspects of soccer, Northeast Rush is the premier youth organization in New York, Connecticut, and Massachusetts. The league offers a player-centered approach, ensuring each young athlete receives the attention and coaching they need to thrive. Learn more about how you or your child can join NE Rush today.