Some of the most effective stretches for football warm up are backward Ninjas, alternating RDL, slide, and inchworms. Try all or a few of these, and then see what you think. There is a football warm up routine you can do for yourself, regardless of your age, ability, or sport.
You’ll be glad you did once you’re done with it! But if you’re looking for more complex moves, consider trying a class or joining a gym.
Backward Ninjas stretch
A dynamic stretching routine can prepare the muscles for a rigorous workout and prevent injury. These stretches focus on one muscle group at a time and are performed by holding the stretches for 20 to 45 seconds. Perform them twice a day, increasing the difficulty as you get closer to positional drills. The posterior capsule stretch is particularly beneficial for quarterbacks and other players involved in throwing sports. To perform this stretch, hold the elbow up over the shoulder and slowly rotate the chest toward the right while keeping your hips still. Hold this stretch for two seconds and repeat on the other side.
Backward Ninjas are a great way to activate the glutes. This stretch also helps the hamstrings, which stabilize the hips in standing. The hip rotations help strengthen the gluteus medius, also known as the “side butt.” Lack of strength in this muscle can lead to knee injuries, so it’s a good idea to activate it with a proper exercise routine. Lateral Lunges are another good warm-up for football players.
Alternating RDL stretch
An Alternating RDL stretch for football warm-up helps players strengthen their hamstrings, glutes, and lower back. This exercise should be done with a flat back so that a football player can achieve core strength and balance. Players should work to extend their flexibility as far as possible, reaching their toes almost to the floor. This will help improve balance and improve overall athleticism.
When practicing these exercises, football players should start with a neutral grip on both hands to take some stress off the shoulders. Make sure that both hands perform the repetitions in unison. To make the exercises more challenging, use a large box or stack of plates as a resistance. Then, perform one rep between each box or stack of plates. Performing the same exercise over again will build core strength and stability.
Slide stretch
When performing the slide stretch for football warm up, you want to ensure that you maintain your chest erect throughout. If you slouch forward, you won’t receive the full stretch. Instead, keep your chest erect while crawling backwards from your hands to your feet. In addition to stretching your hamstrings and quadriceps, this stretch will help prepare you for high-intensity activities, such as running and tackling.
The importance of a proper warm-up before a football game cannot be stressed enough. The right warm up helps prepare the body for the physical demands of football and reduces the risk of injury. Warming up with a proper warm up will ease tension and make the body more flexible, which will improve speed and agility. In addition to warming up the muscles, football warm up exercises should also include a few stretches to regulate body temperature and blood flow.
Inchworms stretch
Inchworm stretches are an effective way to warm up both your upper and lower body, as well as your core. Begin in a push-up position, hands shoulder-width apart, then step your toes in toward your hands. Hold this position while pushing through your heels. Repeat for five to ten reps. This exercise stretches your hips, hamstrings, glutes, low back, and core.
To do the inchworm exercise correctly, you must have enough space, at least 20 feet, to do it. In addition, you should also have a non-slip surface nearby to hold the feet and move in a controlled manner. This way, you will avoid causing injury and miss out on the full stretching and strengthening benefits. You can also skip the traveling version if you are short on space. This will result in a lower cardiovascular impact.
Backward Skips stretch
When you do a Backward Skips stretch for football warm up, you are engaging your glutes. This will help you increase your sprinting power, reduce the risk of hamstring strains, and increase your shoulder mobility. The backward skips stretch is also one of the best exercises for football players to perform in their warm up. Theismann explains how to perform each stretch, as well as what to look for when you complete each one.
The Backward Skips stretch should last around 20 minutes, depending on the fitness level and age of the athlete. It is the last opportunity the body has before a game, so it is essential to make the most of it. This warm up routine will help you prepare your body for the demanding demands of your sport, and you should include it in your pre-game warm up. There are many benefits of this stretching routine.