Hello guys, this is Gabriel here from best soccer tricks dot com. So here
what we're going to do today we're going show you warm-up exercises so we're
going to go through exercises that are really important that you need to do it
before training. I'm going to explain to you the technique how to do it properly and
you have to do it at least 10 minutes. If the weather is warm just a minutes and
if it's a little bit colder then you need 15 or 20. So depending on the
weather, you alternate the time until your legs feel good and then you go for
for a little bit of stretching and go and you can now you can start with the
ball. Start passing, start maybe doing a drill with your teammate okay? So here we go.
First you start with a little jogging simple jog okay.
Come back outside.
Come inside the cones.
[Soccer player doing a warm-up.]
Okay, so first first one is known for this part, the groin, everything you have
to put your leg on the outside like that okay. So bend your knee and then twist and
your knee to side okay.
That's good now we go for the inside same thing, you
open you need when you need ok first then you need well going inside ok.
Important to win your toes you go down come down do a hop and you go to the leg
ok here we go.
That's it so now we go in front okay. So just been unique can you bend the knee a
little bit go higher okay have your arms up alternating with leg opposite arm.
Opposite leg okay like this do you go in front okay so we're going to go in front
let's see now we can do it backwards okay same thing good like that so we're
going to go to skip in the back then you can go you can all the way if you want
available here in 90 degrees okay.
That's it. So now next one just go completely on the side okay then you
need a little bit when you go to sign down here you have to be in your toes
and the whole time so you have to go a little bit behind okay.
No forward watch your knees always but just to go behind like you're sitting in
the chair okay
that's it now any high knees so i same thing we put in the technique here you
have to alternate arms and legs the opposite arm opposite legs so here put
in here 90 degrees here yep so we front they always be in your toes
and try to leave your knees as high as possible here we go
good so now putting on strings can you have
to go yeah get important here same thing be on your toes
okay I tried to touch you here's to the but okay you have to touch you go to the
back
we're going to do Karaoka a little bit of footwork.
So that's across course backwards mean your leg
raise fast okay okay. Here you move your arms okay so just so here we go
and also a little bit finding backwards you move on backwards.
So now we're going to send the leg okay so you're going to go bend the knee stand the
leg then you need stand like same thing you have to use your opposite arm
opposite leg so you like this make sense like this being your toes
yes I
That's it. Now we can go a little bit faster with the high knees. So you just do four
times. One, two, three, four... And then a little bit, okay. Same thing the technique with
your knees and your arms okay have to be moving this okay it's gonna make it go
faster okay I warm up the whole upper body
that's it now we can add it a little bit side to side movement so you go to the
left side you go to the right side okay important here we're going straight
to four okay so important bring your toes same our movement we go
you know now we've been denied try to bend the knees go here yeah move in the
full work again you're gonna be bending knees like this just to be on your toes
that
good that's something but we do backwards
okay this is coordination this is gonna warm up your the lower part everybody
okay relax because
and I the arms okay simple just going front to be in your toes as well
yeah now such as I'm you it's their arms is going off on your chest your back
here okay
we stuff okay so now you can result in the body yeah
so you're going to go simple get on your toes running on your toes just twisting
okay so now we add your twist in your your body upper body and then you add
your knee okay so you're gonna go in the up twist your money down in your toes
good leg come back up okay do the leg up okay you continue important same you
twist in the same direction that you tell your knee is up so you have to
twist for example on the right leg it's coming just to go to right side
left leg
now we are done with the movement like during the past so what you do is that
you do the same movement but your extreme the like so like you're doing
the past so you go just
see good there we go a little more for the hamstrings okay so
just lift your legs like straight same thing you go on your toes and you try to
not to bend your knees
simple yeah
very good so now the great front no you're gonna go since it same thing your
hamstrings are working. Okay, so you're going to go down okay it's like you're
kicking back in front but keep your back straight don't bend the other guy you
have to keep it straight okay go
again so we did front and back now we go sigh sideways so important the like you
bring your leg to the side okay hmm no we're back straight okay and you go
down do you have to do you like to sign this it's really sad now the left sit
okay again you're going all the doctors abductors I'm going to stretch it out you
know having the original motion activated
we can do a little bit of jumping okay so we're going to go the knees is going to
go like that first one of the four 6s we did but you're going to track all four
for height so you try to elevate okay so same thing bring your knee up a little
bit we're gonna try to other we live so we started kind of like chopping in one
leg but using that drive knee dry okay - love it
very good now we're gonna start doing something more football/soccer oriented
so you're going to jump with two legs okay mining gear and try to head it you
put it here the movement of the arms I'm gonna go watch me here
one two you go backwards please going to give you that movement - I
love it reading it for and back okay so you're
going okay jump in both legs bring your arms back forward and back
I'm landing on two legs it's important to prevent any injury you have to be
able to go through this motion first go through so first if you're landing on
one leg maybe you got me okay at first but for a long time is not good so I
want you to land on to chillax important very important okay here we go
oh good okay I give you that motion you know
like a didn't be prepared for that for trainee for the drills and you're
gonna be heading so you have to warm up you know your upper body the movements
in the header so now we're gonna go low power down simple you just touch it
wrong okay
if you want you can add you feel like you need more activation you can go for
something that for lunges for example you go come here down slow down slow as
possible maybe take three seconds then we go down with your heel you explode up
okay so you're going down control
okay put that here okay when you go down try to get all the put
your glutes your hamstrings that try taking the load okay.
So you come down here, slowly your hamstrings, you try to come low all nicely and then
you come up come down slowly here toady
slowly
well okay your knee doesn't go past the talks that's really important
it's your glue you have shit that took all day was all the power all day the
world so you you need what doesn't get injured okay
we can even go on the side yeah simply let's imagine they have sitting in the
chair uni doesn't go past your toes again so again is this part in the
middle are we working you know your and in the side you know in the back you
have hamstrings and
so you start don't start where wait all the way down that's a mistake sometimes
you're not as flexible and I've seen many people who who want to go right
away da and they they stretch too much this part you know in the middle so on
maybe you have to go slowly and they ask you warm up you go start loading dock so
you go
very good important so we did some activation okay especially you're gonna
keep a lot you know use a lot your abductors adductors you have to take
care of your your going as well so you need to activate this place here it's
muscles on the side okay so maybe you want to also do some plank when you feel
a little bit that it's activating here if you not feel you do not work you have
to go maybe lift your hand up yeah and you stuff really late then you suck you
don't want to get tired now just want to activate it go to the other side same
guy activate your glutes
we have to start you start the beginning maybe you know that you're not going to
feel as much and then when you start trembling a little bit then you go and
you wonder set it support to set so so again up
what an actor your notes wanna bring your arm up feelings reshuffling
terminal limits let go and do say
I started feeling already okay guys so another one you can I have to you're
cops go down get none for Strings remote read through all the way down to this
until you feel it you know like you don't have to put anything guess appeal
that's your range Washington up can do it 812 times depending how you feel 1 to
6
is
more words for the rain is one muscle so that's pretty much it
try to to do this warm-up implemented warm-up before always playing you know
if your team doesn't warm up good just make sure you come 15 minutes ahead if
you can so do you want your own warm-up on the side and then you your activated
your muscle so great okay even though your team does a warm-up we
still do it because sometimes I know sometimes those fields are not available
sometimes something comes up even I've seen at professional level they you know
the one the person that has a key for the field doesn't it doesn't have it is
locked and doesn't appear so you have limited time to use that feel maybe and
then you have less time to warm up so it's important to you you you go ahead
you preview you are ahead of everybody else and you do your own warmup you
doing your exercises like to get string exercises so in the long term it's going to
be good every every muscle is working properly
you're not working one muscle more than others that's what usually causes injury
sometimes the imbalance everything is a change so try to try to cause taking
into consideration everything yeah and swarm of is one aspect you have to take
into account so I really recommend this I really recommend you whenever you
train for for this for soccer for any any discipline is really important
the warm-up so if you want to have a long healthy body and and not not to get
injured sometimes sometimes you can prevent it sometimes you get injuries
part of the sport but if you take I mean if you do what you can if you do watch
it's in your hands that's what's my that's what you can do
that's what you can control so take take into advantage this that you can do take
the time to do it and it's going to make a big difference so
popularize the you guys enjoyed this video and
make sure to check out the website best circuit tricks comm has a great books
great ebooks you can check it out not only for for understanding game but
also you need to to improve your mental your mental game so that's really key i
really recommend for you guys to check it out and you know invest invest in
yourself you have to invest in yourself I give you an example sometimes I was I
didn't I didn't realize in the past how important is to to start reading books
to start reading books because gives you that sometimes we can get an idea from
that an idea that will give you that breakthrough and your game is going
proof a little thing is going to make a little detail makes a big difference so
that idea can can make you came to - maybe you're at this level and - just
not just just need this idea to go to to another lab so and it's important it's
important that you not only work on the field because you have limited time you
have you have maybe an hour and a half in the morning and I won't have in the
afternoon and that's it because we're not machines so you need to when you
have to feel you're analyzing your game you may be taking some soccer videos of your
game and trying to see ah my technique is not good in that side on the left
side maybe you're you don't have videos but you have somebody just watch you and
say ah this guy you're not kicking well on the left side because you're not
placing your foot well inside so he can tell you you cannot see yourself when
you're on the frame because you have to have somebody else watching and coach
you and and give you ideas and give you and tell you you know tell you what you
need to improve because that's that's the way you're going to keep improving if
if you think you're really best you're not going to you know improve any further
so you have to think that you need to improve all the time even the best think
that they need to improve and that's the way that's the key I think
guys I don't know I know I know I'm there's a lot of stuff I'm telling you
but me myself until you I'm still working progress I see I see oh there's
a lot to learn there's a lot of stuff to learn and you know keep keep your dream
alive keep keep yeah you know that's gonna give you dry I'm hungry to to go
for every day and keep you keep going for these little details. So thank you
again for taking the time to listen to this soccer video and hope to see you next time.
[Best Soccer Tricks]
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