World Cup Stars’ Warm-Up Secrets Revealed for Elite Performance

The rigorous demands of the FIFA World Cup require athletes to be in peak physical condition from the moment the whistle blows. A crucial, yet often overlooked, aspect of this preparation is the pre-match warm-up. James Redden, a coach at 292 Performance who has worked with clubs like Tottenham Hotspur and Luton Town, has outlined a comprehensive 15-minute routine designed to optimise both injury prevention and on-pitch performance, mirroring practices seen at the highest level of the sport.

Redden emphasizes that the warm-up is a two-part process, with the initial stages focusing heavily on injury prevention and priming the body for the demands of a match. The latter stages then transition to performance-oriented movements. “The work done at the start is more about injury prevention,” Redden states, “which then enables you to do the performance stuff later. The first two stages are probably 75 per cent injury prevention and priming for performance. And the last three stages are 75 per cent performance. But you’re only able to do the performance bit if you’ve done the bit before, so they work together. And they’re both as important as each other. If you’re injured, you can’t perform. Likewise, if you start a game and you’re not injured but you’re not ready to go, you might as well be injured.”

Unlocking Hips and Activating Hamstrings

The routine begins with exercises aimed at mobilising the hips and activating key posterior chain muscles. The 90-90 hip switch to hip extension is the first exercise, designed to improve hip mobility, which Redden notes is often compromised in footballers due to repeated ball striking. Following this, a double-leg glute bridge and hold targets the hamstrings and glutes, essential for acceleration and maintaining top speed.

Single-Leg Stability and Core Strength

The second section introduces exercises that challenge single-leg stability, a critical component of football movements. These include the single-leg squat to knee hug and lunge, and the single-leg arabesque. Redden highlights that “Everything in football is done on a single leg, really,” from accelerating and jumping to changing direction. These drills not only activate the glutes and hamstrings but also enhance core stability, providing a “double-whammy” benefit.

Global Lower-Body Activation

Moving into the third section, the focus shifts towards priming the entire lower body for dynamic movement. Exercises like the acceleration wall drive and acceleration wall switch are performed. The wall drive helps players master the mechanics of acceleration by leaning into a wall, focusing on forward lean, shin angle, and explosive knee drive. The wall switch progresses this by teaching the legs to interchange quickly, crucial for effective sprinting.

Dynamic Movements on the Pitch

Once players move onto the grass, the warm-up incorporates movements that mimic on-pitch actions. This includes a lateral shuffle for approximately five metres, followed by a 70 per cent intensity acceleration. Two variations are presented: a lateral shuffle to a cut step, where players load the outside leg before driving away at a 45-degree angle, and a lateral shuffle into a crossover step, which emphasizes torso and lower body rotation for quicker changes of direction.

High-Intensity Pitch-Based Movements

The final section of the warm-up involves high-intensity accelerations and decelerations over 10 metres, performed at 95 to 100 per cent intensity. Redden includes these movements last because maximum acceleration is needed from the outset of a match, and maximum deceleration is one of the most physically demanding actions, best reserved for when the body is fully prepared to minimise injury risk.

Key facts

This detailed warm-up routine, inspired by World Cup professionals, offers valuable insights for any footballer looking to enhance their readiness for match day. By incorporating these exercises, players can improve their ability to prevent injuries and perform at their best from the first whistle.

Source: The Athletic Football – https://www.nytimes.com/athletic/7366013/2026/07/17/world-cup-how-to-warm-up/