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Warm-up for Soccer Training and Games
To improve your soccer coaching skills, you’ve got to make sure your players give their bodies the chance to perform at their best. That means sensible warm-ups and cool-down, before and after a match or a soccer training session of any kind.Soccer is a demanding physical game. So providing encouragement and instruction and making sure your players do adequate physical preparation is one of the most important responsibilities in soccer coaching.The warm up is a process to increase awareness, improve co-ordination, improve elasticity and contractibility of muscles, and increase the efficiency of the respiratory and cardiovascular systems.Soccer training and blood flow to musclesIn a body at rest, the blood flow to the muscles is comparatively low, and the majority of the small blood vessels (capillaries) supplying them are closed. When soccer training or playing begins, the blood flow in the exercising muscles increases markedly, as the capillaries open.At rest, 15-20% of the blood flow supplies muscles, while after 10-12 minutes of all-round exercise, the percentage of blood flow supplying the muscles rises to 70-75%. A muscle can only achieve maximum performance when all its blood vessels are functional.Physical work increases the energy output and temperature of the muscle, this in turn leads to improved co-ordination with less likelihood of injury.A warm-up therefore prepares the body by: • raising muscle temperature towards an optimum level for performance• enabling metabolic processes in cells to proceed at higher rates • and allowing nerve messages to travel faster Why warm-up is important in soccer coachingReasons for conducting a thorough warm-up prior to soccer training and games include the following:• To increase blood flow to muscular tissue • To increase muscle temperature • To reduce muscle tightness • To elevate body temperature • To stimulate reflex activity related to balance and co-ordination • To achieve full joint mobility in the specific joints involved in the activity • To achieve full soft tissue extensibility – muscles, tendons, ligaments • To enhance the functioning of the neuromuscular system • To prepare the cardiovascular and respiratory systems • To prepare the player psychologically for the coming activity • To familiarize themselves with the environmental conditions Warm-ups should be intense enough to increase the body temperature, the effects of which will ultimately wear off depending upon its intensity and specificity. The procedure should begin with movements of the large muscle groups, as these are the main areas to which blood is redistributed. These include the following areas:• Back lower leg: gastrocnemius and soleus • Front lower leg: peroneals (shin) • Front thigh: quadriceps • Back thigh: hamstrings • Inner thigh: adductors • Back: erector spinae • Trunk: abdominal muscles • Shoulders and chest: deltoids and pectorials Specialized soccer exercises After the general warm-up players can begin more specialized exercises including mobilization of the joints and dynamic movements of muscles, particularly of the lower extremity. The final stage of a warm-up concentrates on technique, and/or practicing a specific movement.Whether warm-ups are performed with or without a ball depends entirely upon the philosophy adopted by the coach. This part of the soccer training session does provide an opportunity to work on specific technical skills in conjunction with mobility work and may also provide a greater mental and neurological stimulus for the players. In soccer coaching generally a lack or improper use of a warm-up and a cool-down is a risk factor for lower extremity overuse muscular injuries, especially during running. # Kevin McGee is a freelance writer for the Football Association who offer a variety of online soccer coaching courses both for parents who want to help their kids learn soccer and for aspiring coaches who want to take their knowledge to the highest level. Sign up for free introductory soccer coaching courses online. |
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"What a system! Very well researched method with sensible principles!"
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T. May, East Lothian-UK
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"After purchasing many systems that you see online I knew that there would have to be one out there that actually worked. Needless to say I finally found this system that produces winner after winner and if you are a normal punter like myself and you want to start getting your money back of the bookie then I highly recommend that you purchase this horse racing system. You won't be disappointed"
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Brian Lawless - Ireland
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"Always busy at my main job and didn't like to bet again but I was so lucky decided to buy this superb horse racing system. Nothing can deny the profitability of it. Money just keeps coming into my Betfair account. I'm asking my 9th years old son to do it for me! Such a simple and efficient method"
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M. Williams, Arbroath - UK
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"Having purchased this horse racing system and contacted the the system provider on a few occasions to confirm I have the correct selection I have found him very helpful and sincere and I am sure I am now on my way to a TAX free 2nd income ..."
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J. Ritchie, Edinburgh - UK
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"I'd let you know that either I've been incredibly lucky or your system is far too good to be on the market! I can't keep sneaking off to my computer every day. Sorry to be cheeky, but I'm on a roll now, my bank has doubled now and I have every confidence to double my stake WOW! Your system is a genuine one based on sound thinking and it works, anyone who can't make money from it just shouldn't be gambling!"
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Steven Trindall, Doncaster - UK
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"Congratulations once again on a 100% week. I could write for hours about how impressed I am at this horse racing system, but I don't need to because you know the effort you put on it ;-)"
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B. More, Worcester - UK
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"No broken promises and no unrealistic claims. You get exactly what it says. Great horse racing system"
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T. Charlton, Nantwich - UK
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"Paper test 6 days, only 1 slightly losing day, the other 5 are winning days! Great horse racing system!Thanks for sharing"
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T. OBrien, Warminster-UK
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"Why didn't I think of this method before? I've never noticed such invaluable info. You have an amazing approach indeed. Highly recommended. Well done"
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R. Mattingley, Wokingham - UK
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"I used to subscribe to a £300 monthly tipping service, now I got my own picks with even better ROI at bargaining price. Hope this horse racing system goes well! Good luck"
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S. Lewis, Sheffield-UK
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"Excellent betting system! If I were you, I would sell this at much higher price. Good luck with your business"
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M. Cornick, Martins Heron - UK
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"I bought your system about a month and a half ago from you and this message is just to say thank you for a great system. Like anything in life the system as it's up's and down's but never losses it's 60%+ strike rate. I have bought a lot of so called 80%+ strike rate systems before but yours is the only system that works for me."
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Steven Trindall, Doncaster - UK
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"I bought yesterday your Golden Star horse racing system and let me tell you, I'm blown away. The concept is great! So much, that I'm sitting now and wondering why I punish myself beside computer all day. OK, thanks again - I'm in seventh heaven."
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D. Gentle, Peterborough - UK
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"I just wanted to let you know that I have been using your system for a couple of months now and the results have been exactly as you predicted. I would also like to thank you for your excellent service since I purchased the system. You have answered all of my queries promptly and with patience. Please let me know if you ever create another system as I will want to be first in the queue"
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Mark Johnson, Markfield - UK
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"I only recently purchased and started using the Golden Star System, I have to say the profits and service have been first class, emails are answered promptly and I couldn't ask for more!"
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Michael White, Ipswich - UK
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"Briliant horse racing system that makes me foresee the race. Couldn't wait to put real money"
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S. Reid, Nottingham - UK
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