Continue the warm-up with more vigorous activity, and complete a second round of the stretching program. This time stretch a little more and hold for about 10s. Each player has his own preference how to warm-up for the game, but the basic idea of the activity is to get the circulation going so that you are not starting the game cold. Examples include jogging around the pitch, jogging on the spot, bicycle kicks, and running with high knees. It s a good idea to pass the ball around between teammates to get a few touches of the ball before the match starts.
Some players like to juggle the ball on their own before the game.
If you have the time and commitment, this is a good idea. However, if you are new to a stretching program, be careful not to overdo the warm-up. This phase consists of stretches with holds of about 15s duration, and some short sprints or similar exercise to raise the heart rate. Gentle stretches after a match or strenuous practise helps to reduce stiffness and aids recovery. Perform the first phase of the adult warm-up consisting of jogging followed by one round of gentle stretching with 5s holds.