Pre-soccer workouts you should do before the game? a complete guide

There are many Pre-soccer workouts you should do before the game. This will help you to loosen up your muscles and joints before you begin playing. Without further ado let’s get into it.

Workouts you need to do before a soccer game 


You might be wondering why you need to jog before a soccer game. Well, the answer is simple. You have to get your heart rate up to a certain level so that you can keep up with the other players on the field. Otherwise, You won’t feel like you’re able to perform at your best.

This will help to improve the strength and endurance of your muscles. The great thing about jogging is that you can do it anywhere. 

When you jog, you increase the amount of oxygen that gets into your bloodstream. This means that you’ll be more alert and focused throughout the game.

Running also improves the circulation of blood through your body. Running can also improve the circulation of blood through your body, which can make you more alert and focused.

Pre soccer workouts you should do before the game

Static Stretching

If you want to get into open up your body for the next soccer game then you should consider doing a few static stretches before you start playing soccer.

Static stretching is when you hold a stretching position for 30 to 60 seconds without moving. This is a great way to increase the flexibility of your body.

Stretches can help to loosen up tight muscle groups in the body. For example, if you have a sore knee, you can try to relax the area by using some static stretches.

When you do these stretches, you’ll be able to feel the tension leave your muscles. As a result, you’ll be able to reduce the risk of injuries. You may also find that you enjoy the feeling of being stretched.

Dynamic Stretching

It is important for a soccer player to warm up before you a soccer game. Warming up reduces the chances of injuries. Dynamic stretching is an excellent workout before you play a soccer game. It also helps your body to move more freely during a match.

There are different types of dynamic stretching that you can do before a soccer game. let’s take a look into it.

Butt Kicks

Butt kicks are a great workout for your legs and calves and it’s important for any soccer player.

The butt kick involves kicking your butt with your heels. The correct way to do it is, Bend to its full capacity and try to touch your heel with your butt. For the second step, switch your foot.

Butt kicks demonstration

Keep switching back and forth between your legs. Try to start with a slow pace and gradually increase the speed. Also, keep your hands moving just like you do when you are running. You can also do it by keeping your arms high up in the air. It’s more like fake running, running without going anywhere.


If you are new to exercise, this is an excellent starting position. It will help you to develop strength in your legs.

Frankenstein exercise demonstration

Stand with both of your legs together and one arm extended at a time. Left the opposite leg straight up. Try to touch your toe with your hand then return as you walk forward. Repeat, the process for the alternate side. 

You may not be able to touch your hands with your toes for the first few days of doing the exercise, but when you keep doing this exercise regularly, your body will stretch and you will be able to touch your toes after a few days.

Passing the ball

Doing passing drills not only improves your game but is also a great workout to do before you go on the pitch to play the real game. 

This is a great exercise for warming up your muscles because it gives you an intense workout that will get your blood pumping.

By doing passing drills, you can improve your ball control and get used to the condition before the match. Passing the ball can help you think and react more quickly than ever before. 

Most of the time you will see professionals doing passing drills before the match. The purpose of this workout is to prepare your body and get used to the pitch and the ball.

Cool down

You should cool down your muscles after a hard workout. You should do this because it will speed up your recovery. You can do this by just walking around for a few minutes or doing yoga.

While you are cooling your body down, you can drink some healthy liquids like a milkshake or water. You can also eat fruits like bananas. This will boost your energy. Make sure that the food you eat has low levels of fat and sugar.

Cool down after extensive workouts

Also, make sure that you don’t eat or drink too much immediately this can cause nausea (vomiting) or diarrhea. Try to keep your stomach as lite as possible.

What to eat before a soccer game 

There are many things that soccer players need to do in order to prepare themselves for competition, eating is one of them. Many people don’t realize that the food they eat can have a huge impact on how they perform during a soccer game.

While it might seem obvious to some, there are a lot of myths surrounding what you should and shouldn’t eat before. Most soccer players tend to ignore other important aspects of pre-game nutrition, including the type of food they eat.

The truth about what your body needs before taking part in a soccer match can help you gain a competitive edge over opponents. 

So let’s talk about what you should and shouldn’t eat before a soccer game.

 What to eat 3-4 hours before a soccer game 

3-4 hours is a lot of time to eat and digest food for a soccer player. You should eat food that can give you energy for the upcoming match. The food that you can eat is tortillas, Bagels, Cereals, and different fruits like bananas or apples. As a protein source, you can eat dairy products that have low fat such as Yogurt, You can also eat Eggs or ham.

When you are on the pitch you are going to lose a lot of energy because you have to run around all the time. To maintain your strength your body will need proteins. For that you can eat Yogurt, eggs, or ham they are good sources of proteins. Try to avoid eating too much, keep in mind you have to digest the food before the match starts.

 What to eat 3-4 hours before a soccer game 

What to eat 1-2 hours before a soccer game

1-2 hours is a reasonable time to digest the food. If you are looking for a quick snack, 1-2 hours before a soccer game you can eat food, such as white bread, cereals, different fruits, etc.

You can eat food that has a little touch of protein, with a small number of fats, such as egg whites, varieties of yogurt and cottage cheese, etc. Don’t eat food that contains high fats and also avoid eating too much. If you eat too much you won’t be able to feel active on the pitch.

What to eat Immediately before a soccer game

Soccer is a physically demanding sport. You have to run around for 90 minutes or more on the pitch which is a lot of time and you can feel dehydrated. Liquids can be ideal when you are about to start playing a soccer game.

A man drinking water

It is ideal in this situation to consume liquid nutrition such as sports drinks, milk, smoothies, or juice. You will stay hydrated throughout the match if you do this. A small quantity of dried or fresh fruit can satisfy this need too. Just before a game, avoid filling your stomach with food and fluids. It won’t be possible for you to play actively.

What to eat In the soccer Game

Energy levels vary greatly among players. Some may seem to get more tired than others during a match. You should eat or drink something according to your condition.

There are lots of healthy things you can consume, and that can help you get more energy and even speed up your recovery in a soccer match.

Water is recommended, but a soccer player may need more than that. Drinking salty water is recommended if you run and sweat a lot on the pitch. Sports drinks are a straightforward solution as well.

If you are feeling that you have no or less energy, you must benefit from carbohydrates rich food like bananas or peanuts, etc during the game.

 What to eat after the soccer Game 

You will likely experience physical exhaustion after the game. This is when you want to refuel and replenish. After the game, you may feel weak and worn out which is normal. 

To fill your thirst you can drink portable or flavored milk. you can drink water or sports drinks as well. To fill your starvation you can eat a healthy sandwich. 

 What to eat after the soccer Game 

Stick to things that are tried and confirmed to prevent stomach issues. This can affect your mood, which can also affect your performance in the upcoming match. To avoid these symptoms, you should be careful about what you eat and drink.

Supplements you need to take before a soccer game or workout

Try to take supplements that contain the following substances.


Dopamine is a chemical found in the brains of humans. Dopamine helps you increase your focus and make you more alert. It is believed that caffeine makes you have more dopamine in your brain. If you are a soccer player, you will want to take this supplement to enhance your performance.


Soccer is a game that requires a lot of energy. Creatine helps the body produce energy more efficiently. If you play soccer, your body will require extra energy.

Without creatine in your diet, you might have a difficult time producing enough energy to support the needs of your body while playing soccer. If you want to be energetic and want to maintain the intensity to stay for a longer period, you should consume supplements that contain creatine. 

Supplements you need to take before a soccer game or workout

Branched-chain Amino Acid 

Back in the 1980’s Branched-chain amino acid (BCAA) was at the top of the list for most sports nutritionists. Many tests and research were conducted just to know do BCAAs improve the performance of an athlete. The tests and the researchers failed to verify this assumption. 

In recent years, the researchers did some tests and research again to see the effects of BCAA on athletes. This time the aim was not the performance of the athletes as it was proved in the 1980s. The target was the recovery process of the athletes.

The researchers found out that BCAAs has amazing effects before and after workout for decreasing exercise-induced muscle damage and promoting muscle protein synthesis. Soccer is a highly physical sport and a player needs to recover. Branched-chain amino acids can do this job very well.


Beta-Alanine is a supplement that increases the production of carnosine in your body. carnosine plays a vital role in muscle endurance during high-intensity workouts. Beta-Alanine is produced by our body naturally and it can be found in food but our body requires more Beta Alanine than the natural source for the workout.

For more satisfactory performance, you must meet the needs of your body. Take the suggested dosage. Excess supplements can be bad for your body.

Things You Need to Know Before Pre-Soccer Workout Supplements

Before you start taking supplements below are a few things that you need to consider.

Don’t Replace Your Diet

Don’t try to replace supplements with your natural diet. Only use it as an additional energy provider. It’s not a must thing to use but if you use it, you can improve your performance. You should never let it replace your natural diet.

Consider Time and Amount

The timing and the number of supplements also play a vital role in your performance. It’s recommended that you should take supplements 30-40 minutes before a workout or a soccer game. 30-40 is enough time for supplements to start working inside your body.

Don’t use supplements more than recommended. The company usually informs its consumers about the number of supplements they can use daily. This information can be found on the box or the website of the company. Don’t try to make your own dosage, excess supplements can be bad for your health.

An old man watching a clock with proteins

Rules and Regulations

Before you start taking any type of supplement, make sure that you know the exact ingredients of it. Some products will list their ingredients on the label, while others won’t. It can contain substances that are not good for your health.

You can also check with the manufacturer. Many companies have websites where you can find out more information about the product.

Another thing that you need to consider is the regulation of these types of supplements. You may not realize it, but some substances that are used in these supplements are illegal. 

The best way to avoid this problem is to purchase your supplements through a reputable company. 

How often should I do a pre-soccer workout?

If you are not a professional athlete, you can work out 2-3 days a week for 30-40 minutes. But if you are a professional soccer player then you should work out 2 times a day and 5-6 days a week for 30 hours. 

What are the most important things I should do before a soccer game?

The most important thing you should do before a soccer game is to warm up your body for the game by doing some jogging.

Pre-soccer workouts demonstration

What should I eat before a soccer game? 

You should eat something light, a good snack is a banana. Don’t try to ear too much or eat something heavy because you won’t be able to play actively on the pitch.

Are supplements important for a soccer player?

Supplements are a good source of energy and they improve your performance but it’s not extremely important for a soccer player to take supplements. If you have the budget to spend on it you should go for it.

Posts you may Like