The Football Soccer Warm Down.
8th April 2011

Getting your body ready both before and after a match or training session is an essential part of football, which enables you to perform to your best, and also in the case of the warm down, helps you to recover from the strenuous exercise more quickly and helps you stay free from injury.

Warming down is often associated with Swimming, Athletics and Martial Arts, though how often do you do a warm down after a football match or training, and how many times do you see other teams doing it after the final whistle?  

Football is one sport that yet to fully embrace a proper warm down. One reason could be that you are too wound up with the emotion of competing in the game to consider your warm down. Another reason is that you might feel awkward that people are watching you stretch down.  

Whatever the reason stopping you from warming down, you need to see the benefits of doing it.  

Doing a proper warm down will help to gradually bring your heart rate down to its normal level, without ever stressing it, and will also help to reduce the excess lactic acid that has been built up in your muscles. This will help reduce stiffness in the muscle and prevent muscle strain.  

The most effective way to warm down after a football match is to do a few minutes of very light jogging, followed by a walk. Gently stretch your muscles without straining them. This helps lengthen the muscles which reduces the lactic acid and makes you more flexible.  

It is also important to replenish the fluids lost by heat and exercise, therefore it is essential as part of the warm down to drink water.  

Warming down properly will keep your muscles supple and free from lactic acid which will help prevent injury. It will also help to relax you and help you look upon the match or training session in a  more positive light.  

If you enjoyed this article read another:

• FIFA - Laws of the Game

• Laws of the game - Myths

• Alternative Laws of the Game

• FA Mini-Soccer