In this diploma thesis, we studied the theory of warming-up. In the end, we prepared an example of a warm-up protocol before a football match, according to the analyzed literature. We focused on the warm-up mechanisms and their potential positive effect on football players during the game. This paper is written in a monograph form and we used the descriptive method.
Warming-up before sports activity is very important. In football, which requires good fitness from football players, the warm-up must be is well structured so players can overcome all demands of modern football from the start of the game.
The warm-up before football match should be such intensity and duration that it does not cause fatigue, but still has a positive effect on the footballer's performance. Currently, there are many different warm-up protocols before a football match. Static stretching exercises with long duration (>30 second) and high intensity (stretching to the point of discomfort) are not recommended during warm-ups because they impair the player's abilities, especially movements that require explosive muscle contractions (jumps, sprints, changes of directions …). Recent researches recommend short duration warm-up, with intensity gradually increasing. In the warm-up, it is recommended to include mainly dynamic stretching exercises, specific movement tasks and also a simulation of a game.
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