Hello guys, this is Gabriel Carrera
from best soccer tricks dot com. So here
what we're going to do today, we're going
to 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.
One more time.
[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
bend your knee and move to side. Okay, here we go.
[Soccer player doing a warm-up.]
That's good,
now we go for the inside. Same thing, you
open your knee, and then the inside. Ok first
bend your knee well going inside ok.
Important to be on your toes, come down do a hop and then you do to the other leg.
Ok, here we go.
[Player performing a soccer warm-up exercise.]
That's it, so now we go in front okay. So
just bend your knee. You can bend the knee a
little bit. Go higher okay. Have your arms
up alternating with leg, opposite arm,
opposite leg okay like this. Then you go in
front okay.
So we're going to go in front.
[Player doing a soccer warm-up exercise.]
That's it. Now, we can do it backwards,
okay same thing, go like that.
So we're going to go to with skip in the back. You
can go you can all the way if you want
your elbow here in 90 degrees okay. So you go.
[Player doing a soccer warm-up exercise.]
That's it. So now, next one just go
completely on the side okay. Bend your
knees a little bit, then you go to side. Once I'm here, you have to be in your toes
and the whole time. So you have to go a
little bit behind okay.
No forward, not your knees forward but you have to go behind just like you're sitting in
the chair okay, then shuffle to the side.
[Player doing a soccer warm-up exercise.]
That's it now, high knees. So same
thing, an important technique here.
You have to alternate your arms and legs. The
opposite arm, opposite leg. So here, put
important here, 90 degrees here. Okay
so we go in front and always be in your toes
and try to lift your knees as high as
possible. Okay, here we go.
[Player doing a soccer warm-up exercise.]
Good, so now putting on strings can you have
to go yeah get important here same thing
be on your toes
Okay, you try to touch your heals to the
but okay. You have to touch, it goes to the back.
[Soccer player doing a pre-game warm-up exercise.]
We're going to do Karaoka. A little bit of
footwork.
So you have to cross your leg backwards
bring your leg,
cross in front okay again. Re-produce the movement.
Okay, important here,  you move your
arms.
Okay, side to side like that.
That's it...So here we go.
[Soccer player doing a pre-game warm-up exercise.]
You can also a little bit of running backwards,
you move on backwards.
[Soccer player doing a pre-game warm-up exercise.]
So now we're going to extend the leg okay. So
you're going to go bend the knee, extend the
leg, bend your knee, extend the leg. Same thing,
you have to use your opposite arm,
opposite leg. So you go like this. And then extend the leg like this. Be on your toes all the time.
[Soccer player doing a pre-game warm-up exercise.]
The other side.
[Soccer player doing a pre-game warm-up exercise.]
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 run a little
bit, okay. Same thing the technique with
your knees and your arms. Okay, you have to be
moving this okay it's going to make you go
faster.
okay and warm up the whole upper body.
[Soccer player doing a pre-game warm-up exercise.]
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, you're going straight
and then your turn to the left. One, two, three, four.
Go to the other side. One, two, three, four.
Ok, so important, you're on your
toes and same arm movement.
Here we go.
[Soccer player doing a pre-game warm-up exercise.]
Good... Okay, now we bend the knees, we try to bend the knees. We go low, here, the movement, the
footwork again. You're going to be bending
the knees like this, you have to be on your toes.
And go like that... Slowly.
[Soccer player doing a pre-game warm-up exercise.]
Good, now same thing but we do it backwards.
Okay this is coordination, this is going to
warm up your the lower part of your body.
okay your legs, your calf's.
[Soccer player doing a pre-game warm-up exercise.]
It's good, you can add the arms okay, simple just go in
front to be in your toes as well.
[Soccer player doing a pre-game warm-up exercise.]
Now, side to side movements. With the arms, you,re doing to open your chest, your back here.
Here we go.
[Soccer player doing a pre-game warm-up exercise.]
Good stuff... okay so now, we are going to twist the body, like that.
So you're going to go simple, go on your
toes, you're going to be running on your toes,
Just twisting, your upper body... Here we go.
[Soccer player doing a pre-game warm-up exercise.]
Good, so now we add... you're twisting
your body upper body and then you add
your knee okay. So you're going to go the knee up
twist your body and go down in your toes.
the other leg, come back up, the other leg up
okay you continue important. Same, you
twist in the same direction than
your knee who's up. So you have to
twist for example on the right leg
it's coming, just to go to right side.
left leg, left side. Here we go.
[Soccer player doing a pre-game warm-up exercise.]
Now, we add a little bit of movement like
during a pass. So what you do is that
you do the same movement but you
extend the leg. So like you're doing
a soccer pass. So you go... Twist.
So here we go.
[Soccer player doing a pre-game warm-up exercise.]
That's it... good.
Now 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
Just go straight.
Simple ok.
[Soccer player doing a pre-game warm-up exercise.]
Very good. So now, you go in front now
you're going to go same thing your
hamstrings are working. Okay, so you're
going to go down okay it's like you're
kicking back. You go in front but keep your back
straight, don't bend it like that, you
have to keep it straight
then go down. Up.
Go down... That's it.
So here we go.
[Soccer player doing a pre-game warm-up exercise.]
Again, so we did front and back now we go
sigh sideways. So it's important the leg, you
bring your leg to the side. Again, your lower
 back straight okay and you go
down and then you have to lift your leg to the
side. Go a little up, lift your leg to the side.
okay again your groin, all the
abductors I'm going to stretch it out you
know having the original motion
activated.
[Soccer player doing a pre-game warm-up exercise.]
Now, 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 first soccer exercises we
did, but you're going to try to go for
for height. So you try to elevate okay. So
same thing, bring your knee up a little
bit. You're going to try to elevated it up. So
we started kind of like jumping on one
leg but using that drive, knee drive okay -
You want to elevate.
[Soccer player doing a pre-game warm-up exercise.]
Very good. Now, we're going to start doing
something more football/soccer oriented.
So you're going to jump with two legs
okay and you're going to try to do a header to the ball.
Important, the movement of the arms, I'm
going to go. Watch me here.
One, two, you go backwards your arms have to be back. It's going to give you that movement
to elevate.
Bring them forward and back. Okay so you're
going, you jump in the air with 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 this motion first. If you're landing on
one leg, maybe you're going to be okay at first
but for a long time is not good so I
want you to land on to two legs, important
very important. Okay here we go
[Soccer player doing a pre-game warm-up exercise.]
Good.
very good, it's going to give you that motion, you know
like you're doing a preparation for that
for training, for the soccer drills and you're
going to be heading, so you have to warm up
you know your upper body the movements,
in the header. So now we're going to go low,
lower down. Simple, you just touch it
the ground okay.
Touch the ground, up.
Touch again the ground.
[Soccer player doing a pre-game warm-up exercise.]
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 slowly, you want to go down slowly as slowly as possible.
Maybe take three seconds, then
we go down with your heel you explode up
okay so you're going down control and up.
[Soccer player doing a pre-game warm-up exercise.]
Important here okay
when you go down, try to get all the with
your glutes your hamstrings that are
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, up.
[Soccer player doing a pre-game warm-up exercise.]
slowly, up.
Okay your knee doesn't go pass the
toes, that's really important.
It's your glutes, your hamstrings, that take
all the ... with all the power, all the load.
so you're knee doesn't get 
injured okay.
We can even go on the side. Same thing, let's imagine that you're sitting on a
chair. Your knee, doesn't go past your toes
again so again it's this part in the
middle we are working you know your and
in the side you know in the back you
have hamstrings and your glutes.
So here we go.
[Soccer player doing a pre-game warm-up exercise.]
So you start, don't start right away. All
the way down that's a mistake sometimes
you're not as flexible and I've seen
many people who want to go right
away down and they stretch too much
this part, you know in the middle. So
maybe you have to go slowly and then as
you warm up, you start going down, okay.
Here we go.
[Soccer player doing a pre-game warm-up exercise.]
Very good. Important, so we did some
activation okay. Especially if you're going to
kick a lot, you're going to use a lot your
abductors. You have to take
care of your your groin as well so you
need to activate this part here. These
muscles on the side okay. So maybe you
want to also do some plank, side plank.
[Soccer player doing a side plank.]
When you feel a little bit that it's activating here.
If you don't feel it, doing enough work, you have
to go maybe lift your hand up like that and
you stop a little bit then you stop.
You don't want to get tired now, you just want to
activate it. Go to the other side, same thing.
Go like that... Activate your glutes.
[Soccer player doing a side plank.]
You have to start... you start, in the beginning
maybe you're not going to
feel as much and then when you start
trembling a little bit, then you go down.
And then you do another set. It's important,
two sets. So here we again, up.
[Soccer player doing a side plank.]
You want to activate your glutes. You want to
bring your arm up.
You feel this.
You start feeling, trembling a little bit.
Let go and the other side.
[Soccer player doing a side plank.]
One, two, three, four, five, six, seven,
eight,  nine, ten. eleven, twelve
thirteen, fourteen, fifteen.
I started feeling already. Okay guys, so
another one you can add.
Up to do your calf's,
Just go down, don't force too much... 
don't try to go all the way down like this
until you feel it you know like you
don't have to put anything guess appeal
that's your range of motion. You go down
and up. You can do it 8 to 12 times depending, how you feel.
One, tow, three, four, five, six,
Seven
Eight, nine, ten.
I went to ten, because I felt I needed a little more. For the main is one muscle so that's pretty much it.
Try to do this warm-up, implement this 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 your own soccer warm-up
on the side and then your activated.
Your muscles are great okay.
Even though your team does a warm-up, you
still do it. Because sometimes I know
sometimes there are fields who 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 have it, it's
locked and doesn't appear. So you have
limited time to use that field maybe and
then you have less time to warm up. So
it's important that you go ahead
you preview, you are ahead of everybody
else and you do your own warm-up.
You do your own exercises like to get stretch
exercises. So in the long term, it's going to
be good.
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
chain. So try to try to cause taking
into consideration everything yeah and
warm-up 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 it's really important
the warm-up. So if you want to have a
long, healthy body and not to get
injured, sometimes you can
prevent it. Sometimes you get injured
It's part of the sport, but if you take,
if you do what you can if you do watch
it's in your hands
that's what matters... what you can do
That's what you can control. So take
into advantage this that you can do take
the time to do it and it's going to make a
big difference.
So I hope you like the... you guys enjoyed this
soccer video and
make sure to check out the website best
soccer tricks dot com, it has great books,
great soccer eBooks you can check it out,
not only for understanding the game but
also you need 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 in
yourself. You have to invest in yourself.
I'll give you an example, sometimes I was,
I didn't realize in the past how
important is 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
improve. A little thing is going to make a
little detail makes a big difference so
that idea can make your game to -
maybe you're at this level and - just
not... You just need this idea to go to
another level. So it's important,
It's important that you not only work on the
field because you have limited time you
have maybe an hour and a half
in the morning and an hour and a half in the
afternoon and that's it, because we're
not machines. So you need to when you
off the soccer field, 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
the way you're going to keep improving.
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 players think
that they need to improve and that's the
way that's the key I think.
Guys, I know there's a lot of
stuff I'm telling you
but me myself until you I'm still
working progress I see oh there's
a lot to learn there's a lot of stuff to
learn and you know keep your dream
alive, keep yeah you know that's
going to give you the drive, I'm hungry to to go
for every day and 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]
