Gary Fixter - 5 exercises a professional soccer player does before a game

It is essential that soccer players warm up their muscles before going out to play, as they put their body on the edge during games.

Plus, warm-up time helps them focus on the game.

We spoke with a footballer's physical trainer to explain the importance of warming up and what are the most common exercises.

Naming some of the best soccer players, Beckham, Ronaldo, Messi, there is no doubt that professional soccer is one of the most demanding and athletic sports that exists. For example, a midfielder can travel up to 12 kilometers in a single match.
Despite all the kicks, penalties and innings that are committed during the game, it's fair to say that the warm-up goes unnoticed. It is not particularly sexy or glamorous, and typically includes weird stretching and contortion.

But the reality is that the warm-up is much more than a group of guys in a circle trying to touch the balls of their feet while talking. It will mentally prepare players for the game and help them focus and enter a competitive state of mind.

Sure, each footballer has his own way of preparing for games, but there are a series of exercises and variations for professionals to train and prepare for the game. Dean Evans, co-founder of The Football Center, ensures that there are warm-up routines for soccer players to maximize their performance on the pitch.

Groin opening
This exercise is great for tuning the abductors and groin and relaxing the area before doing all the physical exercise required during the game.
How to do it: Start by placing your legs together and step forward with one of them, bend your leg to waist height, opening it to the side. Change legs and repeat 5 to 8 times with each one. It is also a good way to prevent possible injuries that may occur during the game.

Heeled kick
It is an exercise that helps to dynamically stretch the quadriceps.
How it is done: You should start jogging and, as you progress, you must raise your heel towards your ass, at a distance of between 10 and 15 cm. Repeat the movement twice to ensure your quads are ready and warm for more physical activity.

Knees up
It is a way to start activating the potential of the muscle groups that you are going to use in the ninety minutes of play.
How it's done: You have to bring your knees up to hip height while running. You should feel your quadriceps stretch as you perform this exercise. Plus, it helps warm your hip up for future moves you make while running.

Kicking
They are also an important exercise to practice before starting the intensity of the game.
How to do it: start by jogging and kick the air with one leg (you must measure the distance well), alternate the two legs. Repeat this 8-10 times with each leg and try to go further out of your range for a better stretch. You should feel the tendons stretch. It is another wonderful way to relax before starting physical activity.