Prior to every game or practice you should perform a series of warm - up activities, the primary objectives of warm up exercises are to elevate muscle temperature, promote increased blood flow to the working muscles, and stretch the major muscle groups.

A warm-up improves your muscle contraction and reflex time, increases suppleness, and helps to prevent next day soreness.

A thorough warm up also reduces the likelihood of muscle and joint injuries. Begin your warm up by increasing the blood flow to your muscles. Start with a couple of minutes light jogging, next perform a series of stretching exercises that work all the major muscle groups used in soccer.

Do not bounce or jerk! Hold each stretch for a period of 30 seconds, stretch both muscle groups twice.

Follow your series of muscle stretches with another period of light jogging, a second set of stretches followed by jogging at an increased pace intermixed with a series of light sprints.

Be sure to address the following muscle groups in your warm - up. HAMSTRINGS, QUADRICEPS, BACK, GROIN, CALVES AND ACHILLES TENDONS, NECK. NEVER compete with team mates when performing flexability exercises, your objective is to improve your range of motion in a safe, injury free manner, not to out stretch your friends.

Cooling down after a match or training is also essential if you are to avoid those stiff muscles and aches and pains the following day. This is the warm-up in reverse, with a little lite jogging and stretching.

The purpose of the cool-down is to return the body to its pre-exercise level, this ensures the return of normal blood flow and helps prevent muscle tightness and the removal of lactic acid. So remember give yourself time, by arriving on time, get that warm up routine in before the game, and if you come on as substitute (just as important) and remember the cool-down, while dad helps the manager get the nets down and the corner flags in.

The older you get the more important warm up and cool down routines becomes.

• Always take a drink (fluid intake during exercise is essential)
• Bring warm clothes to slip on after the match, sub, after training.
• Aways carry a couple of spare screw in studs and a boot lace for your football boots on match days.
• If you cant attend a match or training - phone your manager.
• Arrive in plenty of time to get those all important warm - ups in.
• Rubber studs can be purchased from good sports retail outlets, as screw in replacements for your hard studs during periods of hard pitches.
• No fizzy drinks before or during a game.
• Clean and look after your boots and replace any worn studs.
• Do not argue with the referee - there is only going to be one winner and it will not be you !!
• Do not play on or train if you are carrying an injury, let your Manager know.