Jogging and warm-up can get you into the state quickly, and it won't consume too much physical strength, which is also good for exercising your bones and muscles. According to the actual situation, you can jog around the stadium several times to keep your body a little warmer.

2. Movable joints

You also need movable joints, such as wrist joint, ankle joint, knee joint and hip joint, because these joints are most prone to strain during exercise. You can move your wrists and ankles at ordinary times. You can separate your legs, then circle one foot and the other, hold your hands tightly and twist your wrists. Move the knee joint, you can put your hands on your knees and make small circles back and forth. Movable hip joint, you can pinch your waist with both hands and rotate back and forth.

3. The movement of the ball

Doing sports with the ball can help you find the sense of the ball, get into the state quickly and exercise your bones and muscles. Usually, dribbling and passing are suitable for practice before the game. However, it should be noted that the dribbling speed should not be too fast, and the key point of passing the ball is to find a sense of tacit understanding with the players.

The main muscles to be stretched during warm-up are the back of thigh, inner thigh, calf, back and shoulder.

Stretch the muscles at the back of the thigh.

Sit on the ground, straighten the leg that you want to reach in front of you and bend the other leg. The outside of the whole leg is close to the ground, forming a triangle with the straight leg, and the back is straight. Bend forward as far as possible from the crotch. Hold the toes of the straight legs with both hands and keep this position for 20 minutes. You are not allowed to bounce when your hand touches your toes (it doesn't matter if you don't touch your toes).