The soccer warm-up before the start of a soccer game or training session only takes a few minutes. The warm-up can avoid serious injury, and the stretching exercises promote agility.

If you pull a hamstring or sustain a back injury, your soccer season can be over, but often such injuries are avoidable. The reasons for the warm-up are to avoid injury, and to be able to play at your peak right from the starting whistle. At the same time, the stretching exercises promote agility. Any warm-up program should gradually raise the heart rate, and stretch and warm the muscles. 

Before you start, there are some important points regarding all of these warm-up exercises. Your movements should be smooth, not jerky. Don't over stretch. Slight pain is normal; you should feel the muscle stretch. However, you should not feel any severe or stabbing pains. If you do, stop immediately. Breath normally during these exercises as there is no need to hold your breath during the stretch. Repeat each stretch several times, and hold for several seconds (5-10 seconds is a useful guide).

The following tips are based on scientific research and the mistakes of players in physiotherapy clinics Monday mornings:

- Progressive: Start at 50% intensity and gradually increase to 100% over a minimum of 15-20 minutes

- Multi Directional:  The warm up should include all directions and movements one incurs in a game

- Stretching:  should only be done when completely warm. (The debate on stretching will be discussed in a future segment)

- End Stage:  the end of the warm up should include full sprints, full shots, and reaction components that equal those in a game
 
- Quality:  Simply put, this means every plant, cut, sprint and shot is done with a  focus on good technique, body posture and alignment. This will carry over to the game and improve biomechanical efficiency.