What are the warm-up exercises for football?

Football is a highly antagonistic sport, which is easy to cause muscle or ligament strain during the exercise, needs a long time to recover, and is easy to relapse. Warm-up activities before exercise can effectively avoid injury.

Static warm-up is a non-athletic warm-up for athletes before exercise. They stand in the same place and do some stretching exercises of muscles and ligaments, so that the muscle groups and ligaments can be fully stretched to avoid injury during exercise.

1, thigh muscle exercise:

Stand still, pull your right foot with your left hand to make the quadriceps feel stretched for 20-25 seconds, and then pull your left foot with your right hand to make the quadriceps feel stretched for 20-25 seconds.

This action can improve the flexibility of quadriceps femoris. When doing this action, pay attention to straighten the knees of the standing legs as much as possible, or try to reduce the bending degree of the knees.

2, tendon flexibility exercises:

In pairs, one player grabs his partner's heel, the partner lifts his legs straight, keeps the knees of the supporting legs straight, slowly pushes the lower limbs forward for about 10-20 seconds, and then changes legs and substitutes for practice. This item can improve the flexibility of the muscles and tendons in the inner thigh. In this warm-up process, we should pay attention to increasing the strength of leg lifting bit by bit to avoid the strain caused by sudden excessive exercise.

3. Bend your knees:

Stand where you are, with your body upright, your knees bent forward and your hind legs straight. This action can stretch the muscles and ligaments at the back of the calf and improve its flexibility. When doing this action, pay attention to the heel not leaving the ground, and press the upper limbs forward as much as possible.

4. Press your knees to warm up:

Stand your legs back and forth, bend your knees forward, straighten your legs back, and sit down with your center of gravity as much as possible, which can improve the flexibility of your knees and ankles. When doing this action, pay attention to the heels of your feet not leaving the ground, and gradually increase the range of the action as the action progresses.