How do I know a quick 5-minute stretch doesn’t make you match ready? Because that’s exactly what I did when I turned up to my first game and I’ve seen plenty of other guys do it too. In that first match, I played for 5 minutes, made one sprint down the right wing, and tore my calf. That injury took me out of a playoff-contending team for weeks. Worse still, it hit my motivation hard, playing soccer was one of the biggest reasons I joined MAN v FAT Soccer to begin with.

Could it have been prevented? Maybe. Injuries can strike at any time. I’ve seen guys tear ACLs from non-contact movements, just an awkward twist or landing – even perfectly healthy, fit players aren’t immune. There are no guarantees, but you can take steps to reduce your risk. And one of the best is a proper warm-up.

A warm-up prepares your muscles for the movement and impact you’re about to put them through. It loosens joints, activates muscles, and sets your body up to perform. Warm-ups reduce stiffness in connective tissues, improve nerve signals, and help your muscles respond better to what’s coming.

Clinical research shows that structured warm-up routines can cut injury risk by a massive 50%. Spending just 30 minutes warming up can improve blood flow, boost oxygen delivery, and delay fatigue – meaning fewer muscle tears and strains. It also gradually raises your heart rate and gets your cardiovascular system prepped for the match.

According to Brukner and Khan (a go-to guide in sports medicine), a quality warm-up should include jogging, general stretching (both static and dynamic), and resistance-based exercises. Stretching helps increase your range of motion, which not only prevents injury but can also improve performance and reduce soreness.

Your warm-up should reflect the sport you’re playing. For soccer, that means movements like shooting, passing, and ball control. Strike a few balls into an empty net. Move laterally. Mimic the motions you’ll use in-game.

And don’t underestimate the mental benefits. Warm-ups give you a chance to mentally prepare, build focus, and get your head in the game. You can talk tactics, connect with teammates, and ease any nerves. Jumping straight into a match without getting into the right frame of mind—and body—can throw you completely off.

What Can I Do to Warm Up?

Jogging
Light jogging helps your body adjust to the physical demands of soccer. It warms you up and raises your heart rate.
Can’t jog? A brisk 5–10-minute walk will work too.

Resistance Bands
Resistance bands are great for activating specific muscles and adding load to your warm-up. They’re different from traditional stretching and target key muscle groups. Research even shows loaded dynamic warm-ups improve power and performance in sports. Boom.

Try these:

• Side steps

• Donkey kicks

• Kicking motions

Static Stretching

Static stretching involves holding a position for around 30 seconds. It’s basic, safe, and helps your muscles relax.
Make sure it feels comfortable. If there’s any pain, ease up – you’re likely overstretching.

Examples:

• Calf stretch

• Cross-arm shoulder stretch

• Hamstring stretch

Dynamic Stretching

Dynamic stretches involve controlled movement and mimic soccer-specific actions. These increase your heart rate and promote mobility through multiple planes of motion. They also enhance nerve activity and prepare your muscles for gameplay.

Examples:

• High knees

• Leg swings

• Open and close the gate

• Arm circles

• Skips

• Heel flicks

• Sweeping the turf

Set up cones about 15 paces apart and move between them while performing each stretch. It keeps things fluid and fun.

Warm up do’s and don’ts

When it comes to warming up for a MAN v FAT Soccer match, it’s important to get it right without overdoing it. Aim to raise your heart rate and feel your muscles activating, but don’t push yourself so hard that you’re out of breath before kick-off. You want to break a sweat, not burn out. Avoid the “no pain, no gain” mentality, it doesn’t apply here. Focus on movements that mimic what you’ll actually be doing during the game, especially lower body exercises and light cardio. Keep static stretches short and controlled; they have their place, but deep stretching before a match can do more harm than good, especially if you’re just getting back into fitness. Also, steer clear of ballistic stretching – those quick, jerky motions at the end of a stretch aren’t worth the risk. A well-paced, sport-specific warm-up that gets your body moving and your mind focused is your best bet for staying injury-free and playing at your best.

Warm-Up Plan

Resistance Bands

• Side steps: 30 sec each direction

• Donkey kicks: 30 sec each leg

• Front kicks: 30 sec each leg

• Adductor stretch: both legs

• Abductor stretch: both legs

Dynamic Stretches (move between cones)

• High knees

• Front leg flicks

• Mimic passing (alternate feet)

• Open the gate

• Close the gate

• Cross-body kicks

• Sweep the turf

• Heel flicks

• Jog with arm rotations

• High-knee skips

Static Stretches

• Hamstring stretch

• Quad stretch

• Groin stretch

• Cross-body shoulder stretch

That’s your full pre-match warm-up! Stick to it, tweak it to suit your body, and give yourself the best shot at avoiding injury and enjoying every minute on the pitch with MAN v FAT Soccer.