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A warm-up that fits in eight minutes

Players jogging past a line of orange cones before a game
Eight minutes before kick-off makes a big difference.

Most weekly games start with “let’s just play”. A short warm-up raises your body temperature, gets your joints moving and prepares your legs for sudden sprints and turns. Many players also simply feel sharper in the first minutes. It takes only eight minutes.

8-minute warm-up timer

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Two players holding a stretch on the pitch
Keep it moving – save long, still stretches for after the game.

Tips

  • Start slowly and build up. The sprints come last.
  • Keep moving between exercises – that is the point of a warm-up.
  • If something hurts, stop and sit this one out. A weekly game is not worth an injury.

This is general information for healthy adults, not medical or training advice.