The best warm-up routine for football and its impact on performance

In football, the pre-training or pre-match warm-up is a set of physical and mental exercises designed to prepare the player for the effort ahead. It’s not just about warming up the muscles, but also about waking up the body, activating the nervous system, focusing the mind, and preventing injuries. A well-designed activation routine allows the footballer to start the session in optimal condition, both physically and mentally. At SIA Academy, activation is a core part of the daily work, carefully planned by the technical staff.

A good activation routine not only wakes up the body, but also connects the mind to the game.

“Warming up properly means being at 100% from the very first minute. You can’t wait to feel good by minute 10. The match starts with the warm-up,” explains Ximo, physical trainer at SIA Academy.

What should a good activation routine include?

Generally speaking, an effective warm-up should follow a logical progression that prepares the player in a holistic way. At SIA Academy, this process is usually divided into five well-defined phases:

1. Joint mobility: Starting with dynamic movements that activate the main joints (ankles, knees, hips, spine). This helps lubricate the joints and wake up the musculoskeletal system.
2. Neuromuscular activation: Specific exercises are used to activate key muscle groups such as the core, glutes, and hamstrings. This phase is essential to prevent muscle injuries.
3. Progressive increase of heart rate: Through running drills, changes of pace, and coordination exercises, the intensity is gradually increased in a controlled manner.
4. Technical-tactical and cognitive activation: At SIA Academy, ball work is included from early stages. “We want the player to activate both body and mind at the same time. The ball can’t be absent from the warm-up,” notes Ximo.
5. Final sprints and accelerations: To simulate the real start of a match, the activation ends with short explosive actions such as sprints, jumps, or quick changes of direction.

This type of warm-up not only prepares the body but also trains focus, communication, and decision-making.

Adapted to the player, the moment, and the context

There is no universal warm-up routine. Each session must be adapted to the type of training or match, the weather conditions, the state of the pitch, and of course, the physical condition of each player. At SIA Academy, constant assessment is carried out to adjust the time, intensity, and content of each activation.

“It’s not the same on a high-load day as during a recovery session. The warm-up must respond to the goal of the day,” says Ximo. Additionally, players are taught to interpret their body’s signals and to adjust their personal routines according to their needs.

Technology and personalized monitoring

One of the strengths of SIA Academy’s methodology is the use of technology to quantify and optimize warm-ups. With devices that monitor internal and external load, the player’s response is analyzed from the very first minutes of the session.

This makes it possible to detect muscular imbalances, prevent overloads, and optimize performance from the warm-up phase.

For instance, if a player needs more glute medius work or core stabilization, specific exercises are added during the warm-up. The goal is for no player to enter the main session “cold.”

Not just physical, also mental

Another distinctive aspect of SIA Academy’s approach is the mental component of the warm-up. Music, group dynamics, and motivational cues are all part of the process. The aim is to create an atmosphere of focus and positive energy.

“Stepping onto the pitch with a good attitude and positive mindset is part of the activation. If the body is ready but the head isn’t, the player won’t perform,” says Ximo.

The activation thus becomes a transitional moment between personal life and competitive life. It’s where the footballer connects with the game, the team, and themselves.

Prevention, performance, and culture

In the long term, implementing a structured activation routine brings clear benefits: fewer injuries, better performance in the first minutes of play, and a greater capacity to adapt to physical demands. But perhaps more importantly, it creates a culture of professionalism and body awareness in the player.

At SIA Academy, nothing is left to chance. Every session, every routine, every warm-up is an opportunity to build high-performance habits. Forming elite players means teaching them to prepare like professionals, from the very first minute of the day.