It is commonly accepted that warm up activities in soccer are essential for minimizing injuries and improving performance on the field. However, the typical warm up activities used by most soccer coaches are not ideal for achieving these essential goals. This warm up usually includes an initial jog around the soccer field, followed by 10-15 minutes of static stretching, and ending with some skill activity before the training session or game. However, This method of preparing a soccer player for a dynamic sport activity such as training or participating in a match appears to have major physiological limitations

Physiological reasons for a warm up:

The main physiological reasons for a warm up are:

• To increase the core temperature at least one or two degrees Celsius
• To increase heart rate and blood flow to skeletal tissues which improves the efficiency of oxygen uptake and transport, carbon dioxide removal, and removal and breakdown of anaerobic byproducts
• To increase the activation of the Central Nervous System (therefore increasing co-ordination, skill accuracy and reaction time)
• To increase the rate and force of muscle contraction and contractile mechanical efficiency (through increased muscle temperature)
• To increase the suppleness of connective tissue (resulting in less incidence of musculotendonous injuries
• The result of these physiological responses to warm up activities leads to an athlete=s increased ability to perform physical work. This is very important for sports such as soccer which require athletes to perform high intensity bouts of work such as jumping and sprinting. Additionally, the improvement in the nervous system is especially helpful for soccer athletes who are also required to perform high levels of complete body movement.

Limitations of the Typical Soccer Warm up

The major criticism against the typical soccer warm up is that it does not adequately prepare the athletes for the ensuring training and playing demands of the sport of soccer. The reasons for this inadequate preparation are:

• The initial jog which usually consists of slowly jogging forward and in a straight line has a minimal effect on increasing the body temperature of the athlete.
• The static stretches that are performed are usually done slowly with the athlete either standing still or sitting on the ground. It has been shown that this method of stretching is beneficial to increasing limb range of motion, and its main goal is to relax the muscles so
• that they are less resistant to passive stress for stretching. However, this type of passive stretching does not adequately prepare the muscle and connective tissue for the active contraction and relaxation process that occurs in a dynamic soccer training or game situation
• The body loses the increase in temperature gained by the initial jog during the static stretching period especially in cold climates or cold sessions (Autumn and Winter).
• The net result is that the typical soccer warm up can lead to less than optical speed and skill especially at the start of the match. Therefore, the soccer warm-up should be altered in such a way that it meets the dynamic demands of the sport. Accordingly, the aim of the warm up should be the complete physical and mental preparation for dynamic actions to follow. The athlete should be able to begin the game or training session totally ready to perform at maximal intensity if required (Faccioni, 2004).

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Tags: Limitations, muscle, Physiological, Soccer, Warm Up