@eliteathletesdevelopment: A warm up should not just make players feel warm. It should prepare them for the intensity they are about to experience. In football, that includes exposure to high speed running. If a player reaches the opening minutes of a game having only completed low to moderate intensity movements, their first true sprint may also be their first exposure to the velocities, forces and contraction speeds associated with maximal running. That is a big jump in demand. Progressive sprint exposure before kick off can help bridge that gap. As running velocity increases, so does the mechanical demand placed on the lower limb. The hamstrings in particular are exposed to high forces at long muscle lengths during late swing, while the ankle, calf and hip complex must tolerate and produce large forces within extremely short ground contact times. A well designed warm up therefore progresses rather than jumps: Mobility and movement preparation
→ accelerations
→ faster running exposures
→ controlled high speed efforts
→ match intensity The goal is not to fatigue the player or accumulate unnecessary sprint volume. It is to provide enough exposure to prepare the neuromuscular system and tissues without compromising freshness. There is also a performance element. Progressive high intensity actions can increase neural activation, muscle temperature and readiness for rapid force production. For a winger who may sprint in behind within the opening minute, or a defender who may immediately have to recover towards their own goal, that preparation matters. The exact sprint exposure should still be individualised. Position, previous workload, injury history, physical capacity and the demands expected within the game can all influence how much high speed running is appropriate. But the principle remains: Your first exposure to match speed should not have to come when the match has already started.

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Sunday 27 September 2026 16:14:11 GMT