The 10-Minute Warm-Up Every Turf Footballer Should Do
Fitness · · 4 min read · by Priya Nair
Artificial turf is harder on joints than grass. This short routine reduces injury risk and gets you sharp before kick-off.
Most turf injuries happen in the first ten minutes, when muscles are cold and the surface feels unfamiliar. A structured warm-up takes care of both.
Minutes 0 to 3: raise the pulse
Light jogging around the pitch, side steps and backwards running. Keep it easy and rhythmic.
Minutes 3 to 7: mobilise
- Leg swings, front to back and side to side.
- Walking lunges with a torso twist.
- Hip openers and ankle circles.
Minutes 7 to 10: activate
Short sprints, quick feet through imaginary ladders and a few one-touch passes. You should be lightly sweating when the whistle goes.
Tags: fitness, warm-up, injury prevention