What Is a Proper Warm-Up? (And Why It Reduces Injuries by 60%)

I was just with a local team recently when one of the players asked me:

“What should I actually be doing in my warm-up? What makes a good one?”

Great question.

Because most warm-ups I see fall into one of two categories:

• A slow jog and a quick stretch.

• Or everyone taking shots at goal while a few players casually shuffle around the edge.

It feels like preparation.

But it’s not structured preparation.

And that’s the difference.

https://www.youtube.com/watch?v=nN23TeyAk6M

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Why a Proper Warm-Up Actually Matters

A proper warm-up isn’t just about getting warm.

It’s one of the most effective injury prevention tools we have in sport.

Research shows that structured warm-ups can reduce:

• ACL injuries by up to 60%

• Ankle injuries by up to 60%

• Hamstring and other soft tissue injuries by around 50%

That’s not marginal.

That’s meaningful.

If you’re a coach — that’s fewer disrupted seasons.

If you’re a parent — that’s fewer weeks on the sidelines.

If you’re a player — that’s more consistency.

So what actually makes a warm-up effective?

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The Framework We Recommend

(Based on FIFA 11+)?

As a clinic, we regularly run injury prevention warm-ups for local teams.

The model we use is based on the FIFA 11+ program — one of the most researched injury prevention programs in sport.

We modify it slightly to make it more time-efficient and practical for community teams.

But the structure stays the same.

Three clear components:

• Raise the pulse

• Build strength

• Prepare for speed and landing

Each part builds on the last.

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Part 1: General Running Warm-Up

This is the foundation.

The goal is simple: increase heart rate, improve blood flow, and move joints through range.

This might include:

• Light jog (1–2 laps)

• High knees

• Butt kicks

• Open and close the gate

• Skipping drills

Most teams already do some version of this.

The difference is intent.

We’re not just filling time — we’re preparing tissues to tolerate load.

But this part alone isn’t enough.

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 Part 2: Strength Work (Where Injury Prevention Really Happens)

This is the component that separates a casual warm-up from an effective one.

Adding strength into your warm-up builds muscular resilience.

Stronger muscles:

• Absorb force better

• Control joints better

• Maintain technique under fatigue

Common exercises include:

• Squats

• Lunges

• Planks

• Side planks

• Nordic hamstrings

• Reverse Nordics

Progressions may include:

• Single-leg squats

• Lateral lunges

These aren’t bodybuilding exercises.

They’re control exercises.

A strong trunk and strong hips improve knee alignment.

Better alignment reduces stress on structures like the ACL.

Stronger hamstrings reduce the risk of sprint-related strains.

And importantly — this doesn’t need to take 20 minutes.

While a coach sets up the next drill, players can:

• Hold a plank

• Perform controlled squats

• Complete a short Nordic set

It fits into training — not on top of it.

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 Part 3: Plyometrics and Landing Control (Most Often Missed)

Sport isn’t straight-line jogging.

It’s:

• Acceleration.

• Deceleration.

• Change of direction.

• Jumping and landing.

If your warm-up doesn’t include these movements, you’re not preparing for the game.

This section may include:

• Single-leg hopping

• Bounding

• Jump-and-land drills

• Controlled change-of-direction work

In the FIFA 11+, there’s a drill where players run in, jump for a header, and land.

The jump isn’t the focus. The landing is.

We’re watching:

• Are the knees staying aligned over the feet?

• Is the trunk stable?

• Is the landing controlled?

When knees collapse inward under load, that’s when ACL injuries commonly occur.

The good news?

Landing control is trainable.

Change-of-direction mechanics are coachable.

But only if they’re practised deliberately — not just assumed.

This is where quality matters more than speed.

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 So What Is a Proper Warm-Up?

A proper warm-up has three structured components:

• A progressive pulse-raiser

• Targeted strength work

• Plyometric and landing preparation

Not just jogging.

Not just stretching.

A structured build-up that reflects the demands of the sport.

When done consistently, it doesn’t just prepare you for today’s session.

It builds long-term resilience.

And that’s the goal.

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Want Help Implementing This?

We regularly work with local teams to implement practical, time-efficient injury prevention warm-ups.

If your team wants guidance on how to structure this properly, get in touch.

Because keeping athletes on the field is always better than rehabbing them off it.

Your Personal Best, Our Priority.

Murray Leyland

Director, Thornton Physiotherapy

🎥 Didn’t catch the video earlier? Watch the video here.

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