Do this before every run, skills session, or match. Eight minutes, no equipment, two jobs: wake the body up so you move well from the first minute, and switch on the muscles that protect your knees and ankles. Warm-ups built like this are the best-tested way to cut a young player’s injuries — skipping one is how cold-muscle mornings go wrong.
The moves, in order:
- jog on the spot — light, get the blood moving
- open the gate — leg swings side to side, hands on a wall for balance
- walking lunge with a reach — long step, reach up and twist over the front leg
- side lunges — step wide, sit into one hip, push back
- hip openers — big slow knee circles, one leg then the other
- ankle bounces — small, quick, soft off the balls of the feet
- single-leg balance — stand on one foot, hold it still, then the other
- squats — slow down, quick up, knees tracking over the toes
- high knees, then heel flicks — quick feet, tall posture
- skips — arms driving, a little air
- strides — three runs building to about 80%, walk back between
progression. the balance and the slow lunge are where the protection is — don’t rush them. when single-leg balance feels easy, close your eyes or stand on a cushion. add a small hop-and-hold — jump, land soft on one foot, freeze — once your landings are quiet and steady.
background: landing is a skill