Training Routine Before a Soccer Game

Soccer requires players to run for up to 90 minutes plus injury time, which can push each player to the limit of her physical abilities. A warmup should focus on decreasing the risk of injury, while increasing response time, agility and power. Players also use a regular warmup routine to focus mentally.

  1. Jogging

    • A light jog before a soccer game will get the muscles loose, preventing injuries during the game. Don't strain yourself, though, as one lap around the field will ensure you don't tire yourself out. This will also get the blood circulating to all your muscles. You should jog about 25 minutes before the game. Players on many teams arrive about 30 minutes before the game, taking five minutes to get their equipment on and then transitioning to the light jog.

    Stretching

    • After the muscles are warm with a light jog, stretching will be much easier and you are better able to stretch deep into the loose muscles. Most stretches are focused on the leg muscles because they are most strained -- although arm, neck and back stretches are also important. Each stretch should be held for at least seven seconds to avoid pulling a muscle in the game, which is a common soccer injury.

    Passing

    • Many teams break up into groups and pass the ball in a circle consisting of about five players. Passes are completed with one touch. Larger circles are also formed, and one or two players go into the middle and try to touch the ball as it is being passed. If the player succeeds or if the ball is passed out of the circle, the player in the middle no longer has to chase and he is replaced by the player who gave the ball away.

    Shooting

    • A goalie needs a warmup too. Soft shots on the goalie from the 18-yard line will warm both him and the shooter. The shooter shouldn't aim to score but should instead aim the ball so that the goalie can dive softly to save the shot. This will improve her reaction speed to the ball, and the muscles in the shooter's legs will start to work and won't be shocked when she starts play.