Warmup Timing

If you know what to do during warmup (perhaps another post?) the timing of the warmup relative to the start of the game, before substitutions, within the game and at half time are all very important. Here’s a quick overview of the timing I’ve been using:

  • 45 minutes before game we start with a general warmup that lasts about 10-15 minutes
  • 30-35 minutes before the start of the game we do about 10-15 minutes of passing and possession drills
  • 10-15 minutes before the start of the game we do a more specific physical warmup that primes the athletes for the physical demands of the game before heading to the locker room
  • For the first half, I take the athletes through 2-3 minutes of very general warmup activity and mobility once every 15 minutes (so roughly at ~12m, ~27m, and just prior to half time)
  • At half time I take the non-starters through a short dynamic warmup of 5 minutes. Starters should ideally get in some warmup prior to taking the pitch because research indicates a significant drop in body temp during the break.
  • During the second half, I take guys through short but more intense warmups every 6 minutes or so…these last about 1-2 minutes
  • Before a substitution is made I continue warming up the individual until he can be put in to the game
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Mike Young

Director of Performance at Athletic Lab
Mike is the Head Fitness Coach for the North Carolina Courage and North Carolina FC. He is also the owner and Director of Performance at Athletic Lab sports performance training center. He previously served as the fitness coach for the Vancouver Whitecaps and Carolina Railhawks. He has a PhD in Biomechanics, an MS in Coaching Science, and a BSS in Exercise Physiology and has coached Olympic and professional athletes in Skeleton, Track & Field, MLS and NASL Soccer, PGA Golf, NFL Football, MLB Baseball and Olympic Weightlifting. He has lectured around the world and authored 2 books and dozens of research and coaching articles.
Category : Training