Working in hospitality sector is a challenge but going in a hospitality sector takes a long time but doing a 30 minutes workout will help you stay fit and healthy Like Samson.
The warm up should begin approximately 30 minutes before kick-off:
- 10 minutes.The warm up should begin with 10 minutes of running to increase core and muscle temperature. This should start with easy jogging and build up to 3/4 pace running so that the heart rate is raised to 160bpm (as measured by a heart rate monitor). The players should have a light sweat on at this stage.
- 5 minutes.Once the body temperature has been raised, static stretches should be performed for all major muscle groups. These should not be painful at all.
- 5 minutes.Following static stretches, the player should actively mimic activities that he may have to carry out in a game – i.e. without a ball, he should go through the actions of side foot passing, high kicking, jumping and heading, squatting and jumping, etc.
- 10 minutes.Once warmed up and flexible, the players should introduce a football and go through functional activities. These include heading, short and long passing with both feet, running backwards, sideways, skipping, stopping/starting, sprinting, and sprinting and turning.
In addition to this, research suggests that a three minute post half-time warm up and stretching routine may reduce the occurrence of second half muscle and tendon injuries.