{"id":6772,"date":"2025-03-21T14:05:51","date_gmt":"2025-03-21T14:05:51","guid":{"rendered":"https:\/\/www.ultrax.ai\/?p=6772"},"modified":"2025-07-11T12:02:10","modified_gmt":"2025-07-11T12:02:10","slug":"maximizing-the-first-15-minutes-in-football-warm-up-examples-from-my-teams","status":"publish","type":"post","link":"https:\/\/www.ultrax.ai\/de\/trainings\/maximizing-the-first-15-minutes-in-football-warm-up-examples-from-my-teams\/","title":{"rendered":"Maximierung der ersten 15 Minuten beim Aufw\u00e4rmen im Fu\u00dfball: Beispiele aus meinen Teams\u00a0"},"content":{"rendered":"

In team sports like football, Strength & Conditioning (S&C) coaches typically have the first 15 minutes<\/strong> of a session to work directly with players. At first glance, 15 minutes may seem like too short a period to make an impact. However, when you multiply those 15 minutes by 7 days per week, 30 days per month, and approximately 300 days per year, it becomes clear that\u2014with creativity and organization\u2014we can achieve a lot. <\/p>\n\n\n\n

Additionally, we must not overlook gym activation before the session<\/strong> und post-training work<\/strong>, which provide extra opportunities<\/strong> to enhance player development. <\/p>\n\n\n\n

While one of our primary responsibilities is to prepare players for the main part of training, I believe we can do more than just a warm-up. We have the chance to develop players, improve their physical qualities, and contribute meaningfully to their performance. However, it is important to remember that we are assistant coaches<\/strong>, and the main part of the session remains the priority. <\/p>\n\n\n\n

My Approach to Warm-Ups<\/strong> <\/h2>\n\n\n\n

Gym Activation (15 minutes):<\/strong> <\/p>\n\n\n\n

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  1. Raise body temperature<\/strong> \u2013 Usually done via a stationary bike. <\/li>\n<\/ol>\n\n\n\n
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    1. Individualized preparation<\/strong> \u2013 This includes foam rolling, mobility work, activation, and injury prevention. While I sometimes apply this generally to the whole team, I prefer an individualized approach whenever possible. <\/li>\n<\/ol>\n\n\n\n
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      1. Specific activation<\/strong> \u2013 Depending on the focus of the session, this may include strength, power, or velocity-based activation. Sometimes, no specific activation is necessary. <\/li>\n<\/ol>\n\n\n\n

        <\/p>\n\n\n\n

        Pitch Warm-Up (15 minutes):<\/strong> <\/p>\n\n\n\n

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        1. The structure of the warm-up depends on the main part of training. <\/li>\n<\/ol>\n\n\n\n
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          • Sometimes, balls are included; other times, they are not. <\/li>\n<\/ul>\n\n\n\n
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            • The day within the microcycle also influences the warm-up content. <\/li>\n<\/ul>\n\n\n\n

              <\/p>\n\n\n\n

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              1. General physical preparation:<\/strong> <\/li>\n<\/ol>\n\n\n\n
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                • Resisted sprints <\/li>\n<\/ul>\n\n\n\n
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                  • Maximum velocity sprints <\/li>\n<\/ul>\n\n\n\n
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                    • Progressive sprint work <\/li>\n<\/ul>\n\n\n\n
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                      • Wicket runs <\/li>\n<\/ul>\n\n\n\n
                          \n
                        • Decelerations <\/li>\n<\/ul>\n\n\n\n
                            \n
                          • Change of direction drills (CODs) <\/li>\n<\/ul>\n\n\n\n

                            By utilizing this structured approach, we ensure that warm-ups serve not only as a preparation tool but also as an opportunity to enhance physical qualities that translate directly into improved match performance. <\/p>\n\n\n\n

                            Position-Specific Physical Preparation in Football Training<\/strong> <\/h2>\n\n\n\n

                            Sometimes, after the general warm-up and physical preparation<\/strong>, my role is done, and players move on to the main part of training<\/strong>. However, when time allows, I like to take a position-specific approach<\/strong> to physical preparation. <\/p>\n\n\n\n

                            I always ask myself: “What can I do to make my players better on the pitch?”<\/p>\n\n\n\n

                            Each player has different physical demands based on their position and playing style. For example: <\/p>\n\n\n\n

                              \n
                            • Some players benefit more from bilateral jumps, while others need unilateral jumps. <\/li>\n<\/ul>\n\n\n\n
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                              • Certain players require acceleration over 10 meters from a standing start, while others need 20-meter flying sprints. <\/li>\n<\/ul>\n\n\n\n
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                                • Some players perform more curved sprints, while others frequently sprint after a deceleration and sharp turn. <\/li>\n<\/ul>\n\n\n\n
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                                  • What happens after acceleration? A shot, a sliding tackle, a jump? <\/li>\n<\/ul>\n\n\n\n

                                    These small details make a big difference, and they are crucial when designing position-specific conditioning drills. <\/p>\n\n\n\n

                                    Game-Inspired Training Approach<\/strong> <\/h2>\n\n\n\n

                                    I watch a lot of games, both our own matches and top-level football, often discussing with our club analyst how we can improve our team physically, technically, and tactically. From these observations, I take real match situations and replicate them on the pitch under maximum physical demands. <\/p>\n\n\n\n

                                    By doing this, players develop specific adaptations to the demands they actually face in matches\u2014helping them improve in the exact areas they need for competition. <\/p>\n\n\n\n

                                    Example 1: MD+3 Training Session<\/strong> <\/h3>\n\n\n\n

                                    On MD+3<\/strong>, our main session<\/strong> included intensive possession drills<\/strong> with short-distance transitions<\/strong> und small-sided games (SSG)<\/strong>. This meant a high physical demand<\/strong> with lots of: <\/p>\n\n\n\n

                                    Decelerations<\/strong>
                                    Accelerations<\/strong>
                                    Changes of Direction (CODs)<\/strong> <\/p>\n\n\n\n

                                    So, for position-specific work<\/strong>, I designed drills based on what happened in the last match: <\/p>\n\n\n\n

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                                    • Midfielders<\/strong> \u2192 Focused on quick turns with the ball<\/strong> (we struggled with switching play in the match). They reacted fast, sprinted, turned, and chased a second ball<\/strong>. <\/li>\n<\/ul>\n\n\n\n
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                                      • Defenders<\/strong> \u2192 Accelerated, decelerated, turned, and accelerated again<\/strong> zu protect the goal<\/strong>. <\/li>\n<\/ul>\n\n\n\n
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                                        • Attackers<\/strong> \u2192 Made a curved acceleration after a back pass<\/strong>, then a quick COD and first-touch shot<\/strong> from a back pass. <\/li>\n<\/ul>\n\n\n\n

                                          Technical, tactical, and physical goals all in one drill.
                                          Each player did 1 set of 4 reps.
                                          This drill is also useful in Return-to-Sport (RTS) and compensation sessions, where I typically increase sets and reps. <\/p>\n\n\n\n

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