Warm up Routines
Whatever exercise you undertake, it is vitally important that you warm-up first. What this warm-up looks like will depend upon the exercise that you are going to do and the following article outlines warm-up routines designed specifically for walking football.
Walking football involves controlled movement, balance, joint mobility and short bursts of effort. It places demands on muscles and joints, balance and coordination, reaction time, movement changes and quick decisions and low-impact cardiovascular fitness. As with any exercise, you should only do what is right for you, but hopefully the more you exercise the more you will improve, getting a bit better or stronger each time.
The following Gentle Warm Up Session has been provided by Chris Appleton of Brio Leisure. A copy can be downloaded here.
Time: 10–15 minutes
Who it’s for: Walking Football Players
Aim: Warm the body safely, improve mobility, and reduce injury risk
✅ Before You Start
- Work at your own pace
- No rushing, no bouncing
- Breathe normally
- Stop if anything causes pain
🔄 1. Pulse Raiser (3–5 minutes)
Walking on the Spot / Around the Pitch
- Tall posture, relaxed shoulders
- Natural arm swing
- Gradually increase walking speed (still walking!)
Heel toToe Walking
- Roll through the foot from heel to toe
- Steady and controlled
🦵 2. Joint Mobility (5–7 minutes)
Ankles
- Lift one foot, rotate ankle
- 5 circles each direction, change foot
Knees
- Hands on thighs
- Small controlled bends
- 8–10 repetitions
Hips
- Hands on hips
- Small circles 5 each way
Spine & Torso
- Arms across chest
- Gentle rotations left & right
- Keep hips facing forward
Shoulders & Arms
- Shoulder rolls (forward & back)
- Gentle arm swings
🔥 3. Muscle Activation (3–5 minutes)
Calf Raises
- Hold support if needed
- Lift heels slowly, lower gently
- 8–10 repetitions
Marching on the Spot
- Comfortable knee lift
- Opposite arm and leg
- Smooth, controlled movement
Dynamic Stretches
- Hamstrings: step foot forward, gentle lean
- Quads: heel towards bottom, hold support
- Hold each for ~5 seconds
⚽ 4. Ready for the Game (Optional)
- Gentle short passing
- Focus on control, not power
✔ Warm Up Complete
You’re now ready to play safely and enjoy your walking football session
——————————————————————–
For those of you who attended the coaching session on 1st April 2026 (no honestly – it was!) The videos below are a reminder of some of the dynamic stretches that Chris Appleton showed us.
Cool-down
Most players will do some form of warm up but often skip the cool-down. It is important that you do static stretches to help muscle recovery and also take some time to reduce your heart rate and breathing rate. It is better to stretch immediately after the game is over. Also, it is good to keep the cool-down exercises simple and not strenuous enough to cause more fatigue.
For those of you who did Chris’s session, he pointed out some exercises, and Steve Ellis demonstrated several more. Just make sure that you take it easy, and gradually cool down. Stretches to consider include:
- Hamstring – stick your leg forward with the heel on the floor and the toe lifted, put both hands on the knee of the leg to be stretched, lower your upper body keeping your back straight and the leg straight until you feel the stretch in your hamstring. Repeat on the other leg.
- Groin – stand with legs apart (wider than shoulder width), shift your weight to one side and bend that knee, then reach gently towards the opposite ankle, feeling a stretch in your groin. Then repeat on the other side.
- Quadriceps (you may need to get support from a friend or a fence). Stand on one leg and grab your foot behind you, pulling it as close to your buttocks as you can. You want to try to keep your knee as close to your standing leg as possible, but it will depend upon your flexibility. You should feel the stretch in your hamstring, but if you want to increase it, push your hips forward.
- Calf – again you will need a wall or fence. Place one leg behind you and then bend the knee of your front leg and lean towards the wall / fence, making sure to keep your rear foot flat on the floor, this will stretch your calf in the back leg. Repeat on the other leg.
- Lower back – kneel on the floor, with your knees about shoulder width apart, drop your head and body between your knees, sitting your bottom back as far as you can over your heels. Reach forward and feel the stretch in your lower back.
Stretch when you are warm. Do it directly after the game, not 15 minutes later after you’ve driven home. Stretch only to the point of slight discomfort. If you go past this point you’re at risk of causing yourself an injury. If you do feel pain, stop immediately. Don’t round your back as you stretch – the stress that this can place on your lower back can cause problems. Breathe as you stretch, don’t hold your breath.
Acknowledgements and Links
A huge Thank You to Chris Appleton and the team at Brio Northwich for his excellent session on warming up before a game and the gentle warm up session above.
How to warm up – Solihull Moors Walking Football Club
Bedfordshire FA and the Bedfordshire Walking Football Leagues did a video of walking football dynamic and static exercises which is available on YouTube at Walking Football Warm Up Guide.