Warm-up of Substitutes during the Match by Jens Bangsbo & Casper Skovgaard (Patreon)

One objective of the warm-up of substitutes is to increase body temperature. This requires at least 10 minutes of proper exercises. This should be followed by a period where the muscle temperature is maintained until the players enters the match.

0-5 Minutes: Muscle Activation

The aim of this period is to activate relevant muscles that are used during match play by performing dynamic stretches and using mini-bands to activate glutes, adductors and abductors.

0-2 Minutes: Mini-band Exercises

Wrap the mini-band around the feet or the legs according to the following exercises. All movements should be smooth and controlled.

1. Tap the floor: Place the mini-band above the ankles and tap the surface to the side, to the back and in between. The support leg is slightly bent but does not move otherwise. 30 seconds on each leg.

2. Balance jumps: Place the mini-band above the ankles and do a set of jumps in different directions. Do two small jumps and one big jump for each set, and keep tension on the mini-band throughout. 30 seconds.

3. Squat: Place the mini-band right below the knees and go to a 90-degree squat position while pressing out the knees in both downward and upward movements. 30 seconds.

2-5 Minutes: Dynamic Stretches

4. Hip-out: Pull the knee toward the chest and move it to the side as far as possible; lower the leg, working the opposite abductor. 10 repetitions.

5. Hip-in: Pull the knee out and up, then move it in (while still in the air); lower the leg, working the opposite leg adductor. 10 repetitions.

6. Forward Kick: Keeping the body straight, perform a forward kick with a straight leg and extended foot. Clapping under the knee will increase the stretch. 10 repetitions.

7. Forward Kick with a Twist: Keeping the body straight, perform a forward kick with a twist. 10 repetitions.

8. Leg Extension Stretch: Move the knee toward the chest and kick the leg out and down. 10 repetitions.

9. Insides: Keeping the body and leg straight, kick to the side. 10 repetitions.

10. Hips: Keeping the body and leg straight, pull the opposite arm toward the back leg. 10 repetitions.

5-11 Minutes: Activities and Running

The aim of this period is to gradually increase heart rate to 85%-90% of maximum, as this will lead to an increase in body and muscle temperature. Running is combined with various activities.

Players run from the goal line to the technical area at high speed (maximum 10 seconds) with various activities performed on the way back to the goal line (lasting not more than 30 seconds). Runs are repeated twice, and the players should aim at reaching 75% of maximum speed for the first two runs, then 80% for the next two runs, and so on until they reach 95% of maximum running speed (i.e., 10 runs in total). The activities when moving back to the goal line are as follows.

11. Butt Kicks: Heels touch the glutes; move arms in the same way as when running.

12. High Knees: Move the knees to horizontal, one at a time.

13. Skips: Pull the knee to the chest; use arms actively to contribute to each skip.

14. Fast Feet Forward: Make quick and short movements of the feet, moving in a zig-zag pattern.

15. Backward Running: Run backward; look over the shoulder to orientate.

16. Backward Slalom: Run backward while slaloming; look over the shoulder to orientate.

17. Fast Feet Backward: Same as "Fast Feet", but backward; look over the shoulder to orientate.

18. Sidesteps: Move sideways with a low center of gravity. Change sides after 3 repetitions.

19. Headers: Perform jumps for a pretend header, alternating between jumps on right, left and both legs.

20. Lightning Acceleration: Accelerate forward 5 meters, decelerate and take 2-3 steps backward, then accelerate forward 5 meters.

21. Double Shuffle Acceleration: Quickly shuffle to the left and right, followed by a 5-meter acceleration in the direction of the initial shuffles.

11-13 Minutes: Sprinting

To ensure neuromuscular activation of (primarily) quadriceps, hamstrings and glutes that are active during high-intensity efforts in football, perform four sprints of 10-30 meters, with 30 seconds of recovery between the sprints.

Maintenance of Muscle and Body Temperature until Substituion

The maintenance period is the time between completing the preceding warm-ups and entering the pitch. The aim of this period is to maintain the elevated body and muscle temperature. The players should do this by a sequence consisting of squats, high knees, butt kicks and a couple of jumps every 2 minutes to maintain the augmented body temperature. These activities are interspersed by running from the technical area to the goal line and back at a moderate intensity.