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Before a football (soccer) match: kit and warm-up

Pack the bag the night before, then a 15 to 20 minute warm-up so you start the match ready.

26 items · 4 sections · sports, fitness, football, packing

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Kit bag, the night before (8)

  • Boots that suit the surfaceStuds for soft grass, moulded for firm ground, flat or turf shoes for artificial pitches and indoors.
  • Shin pads, covered by your socksThey are required by the Laws of the Game.
  • Team shirt, shorts and socks, plus a spare pair of socks
  • Base layer or a warm top for the bench
  • Water bottle, and a snack for after the match
  • Mouthguard if you use one
  • Towel, a change of clothes and a bag for muddy kit
  • Tape, plasters and any personal medicine like an inhaler

Match day (6)

  • Eat a proper meal 2 to 3 hours before
  • Sip water through the day
  • Check the time, ground, pitch number and shirt colour
  • Arrive 45 minutes before kick-off
  • Take off rings, chains and watchesThe Laws ban jewellery, and tape over it is not allowed.
  • Boots tied, studs checked and tight

Warm-up, 15 to 20 minutes (8)

  • Easy jog for 3 to 5 minutes
  • Moving stretches: leg swings, walking lunges, heel flicks, high knees
  • Side steps and backward jogging
  • Passing in pairs: short, then long
  • Shooting and first touch practice
  • 5 or 6 short sprints with a turn at the end
  • Goalkeepers: catching and diving, near then far
  • Last drink, and listen to the team talk

After the whistle (4)

  • Walk and stretch gently for 5 minutes
  • Drink and eat within an hour
  • Report any knock to head or joints
  • A blow to the head? Stop playing and get checkedIf in doubt, sit it out.

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