Futsal specific warm up by strength and conditioning coach Alan Sinovcic

1. FUTSAL WARM-UP
ZADAR FUTSAL WEEK
Alan Sinovčić, strength & condition coach
alan.sinovcic@gmail.com

2. • Every training session and
every game starts with the
warm-up. Unfortunately, there
are several reasons why a lot
of players, and sometimes
whole teams, very often start
the
match without good
preparation (training). A poor
warm-up can cause the first
part of the match to be
performed at a less-thanoptimum level and increase
chances for injuries.

3. A good warm-up has numerous benefits:
• Raises body temperature
• Helps preventing injuries
• Raises the level of excitation of the nervous system
• Improves contractile ability of the muscles
• Shortens reaction time
• Enhances coordination
• Improves efficiency of the cardio-vascular system

4. Here is an example of a futsal team warm-up where all
this can be accomplished in just 25 minutes before the
match.
I recommend warm-up divided in six parts:
1. General warm up (raising body temperature)
2. Dynamic flexibility& muscle activation
3. Linear & multidirectional preparation
4. CNS (central nervous system) activation
5. Expression of potential
6. Specific futsal warm up (accomplish by head coach)

5. 1. General warm up:
light to moderate aerobic activity, running, skipping and
jumping at about 60-80 % of maximum intensity. Start
with low intensity and increase the intensity each
minute. This will raise player's body temperature level;
elevate oxygen uptake and switch to the aerobic system.
duration: 5 minutes

6. 2. Dynamic stretching can help improve the range of
motion around the joints in order to accomplish
better performance and prevent injuries. You need
to stretch all important joints: ankles, knees and
hips. Muscle activation works by stimulating
inhibited and weak muscles. Primary targets are hip
muscles, adductors, gluteus and hamstrings.
duration: 4 minutes

7. 3. In order to prepare players for the match, they must
do several sets of linear and multidirectional moves.
Linear moves include forward and backward sprints and
jumps while multidirectional moves include carioca
drills, lateral jumps, lateral shuffles and extensive side
skips. Furthermore, this is followed by two to three
series of jumps.
Duration: 4 minutes
Work/rest ratio: 1/4

8. 4. While your players must warm up their muscles, the
same process must be accomplished to prepare the
Central Nervous System (CNS) for the match. The CNS
controls all of your motor functions, which means the
better prepared your CNS is, the better your players are.
You can simply activate the CNS with few ladder drills
and shadowing.
Duration: 4 minutes. Work/rest ratio: 1/4

9. 5. Expression of potential is a sum of previous four
stages. Expression of potential includes short, fast and
intensive moves and random agility drills. All these
exercises can be accomplished with or without the ball,
and preferably with some fast reaction stimulus.
Duration: 3 minutes.
Eight repeats of 5-7 seconds.
6. Specific futsal warm up (by head coach):
Duration 5 minutes.

10. The biggest mistakes in futsal warm up:
• Not enough CNS activation – it's like
computer without processor
• Use of static stretching – it's for cool down,
not warm up
• Not enough multidirectional moves: futsal is
not just about running forward

11. Thank you!
Questions?