Group Stretching Exercises Before a Soccer Game

Warm-ups can serve many purposes as your soccer team prepares itself, mentally and physically, for each match. Your team can perform drills to tune up certain aspects of its game after completing dynamic, moving stretches -- save the static stretches for post game. A full-team stretching routine makes sure that each player is ready for the opening whistle.

Instructions

    • 1

      Jog or perform cariocas -- also called a grapevine -- across the field for at least five minutes to warm up. Step to your right with your right foot, then cross your left foot behind your right. Step to the right again with your right foot, then cross your left foot in front of your right. Don’t twist your upper body during this stretch; keep your lead shoulder pointed in the direction of your movement throughout the activity. Perform the stretch in both directions.

    • 2

      Spread out with your teammates along one sideline. Perform walking lunges across the field to the other sideline. Step forward with your right foot so your right thigh becomes horizontal and your left knee is just a few inches above the field. Bring both feet together as you rise to a standing position, then repeat the lunge on your left leg.

    • 3

      Run backward from sideline to sideline, taking short steps for about 10 yards and speeding up for the remaining distance.

    • 4

      Perform a walking knee stretch by stepping forward with one foot, raising your front leg and grasping your raised knee with both hands. Pull your knee toward your chest, pause briefly, then let go of your knee and return it to the ground. Repeat on your opposite leg. Follow with “butt kickers,” by running across the field while you raise your heel as close as you can to your butt during each stride.

    • 5

      Warm up your arms, shoulders and upper chest by doing running arm circles. As you and your teammates jog across the field, position both elbows in front of your chest and place your forearms together vertically. Raise your arms, then separate them and lower your hands as you try to reach your elbows as far back as possible. Return to the starting position and repeat the stretch while jogging to the far sideline.

    • 6

      Jog forward while performing trunk turns. Twist your upper body so your left shoulder points ahead as you stride with your left foot, then repeat the stretch by twisting your right shoulder forward in sync with your right leg.