Players must warm up correctly prior to training and matches. A simple warm up routine to follow would be:

• to get a ball and take a 100-200 touches changing direction and dribbling using a variety of surfaces of both feet. Stretch 2 muscle groups e.g. calves and hamstring.
• Practice 25 different turns with the ball and then 25 tricks/skills to beat an opponent moving forward. Stretch out quads and groin area.
• Get with a partner and practice passing and receiving LFT/RT foot and pass back with the opposite, receive with the outside of the the foot and passing it back with the same. playing 1 touch. Stretch out hip flexor and glutes.

Key point when you stretch hold for 20-30 secs and mix up dynamic (movements you will be using in the game) with static (hold the position) exercises

• Get a 4v4 or 5v5 mini game going to get yourselves up to match speed prior to kick off
• 3-4 mins before kick off mentally prepare by visualising your 1st touch, pass, tackle or shot being a positive one and see the picture in your mind.

Remember to start the game well you must give yourself the right amount of time and an effective routine to prepare physically, mentally and technically to perform at your best.