Try this Flag Football Warm Up series before you play the game

Boys love football even after the glory days of gridiron are behind them. Thankfully, flag football is a fun, (mostly) non-contact version of the sport that’s easy to learn and play for almost anyone. But no matter who you are or how fit you are, you should make sure to cum properly.

If you take 10 minutes to warm up before your next flag football game, you’ll not only improve your performance, you’ll likely feel better the day after. So we tapped into the physical therapist Daniel Giordano, DPT, PT, CSCS to guide us through a simple series of moves to prepare us for the field.

In the latest video in our The Fix series, learn how to do a simple warm-up for partner flag soccer using a long loop tape. “It’s simple, light and effective, allowing you to do your best and crush it on the field,” says Giordano.

Click play above to watch the full video and check out an overview of the warm-up below.

Flag Football Warmup

    Place your hand on your partner’s shoulder for balance and grab your ankle with your other hand. Do five to eight on each side, or 30 seconds on each side with two to three second holds.

      Time to get those hamstrings active. You don’t want to pull on your Achilles tendon while sprinting. Again, place your hand on your partner’s shoulder. Swing your legs to activate your hamstrings for your sprint and reverse run. Do five to eight of these on each side, or 30 seconds on each side, to get your hamstrings ready for this game.

        Grab the long bow ribbon; It’s time to get active. Wrap it around your hips while your partner holds the ends. Jog backwards in place and enjoy the slight resistance. Do this for 30 seconds.

          This helps you stay agile on the field and improves lateral movements, so you’re not just ready for forward and backward movements. Move sideways in the long loop band for 30 seconds while your partner stabilizes the band.

            Your partner holds the band around your hips while you jog in place, concentrating on getting your knees up and pressing against the band. Do this for 30 seconds.

              Flag football players want to make sure their upper body is active so they can push off the line or break away from a defender and make a play. Wrap the band around your hands and slide them forward while your partner stays in place behind them. Do five to eight repetitions or practice this for 30 seconds.

              Giordano has one final piece of advice: “Before you step onto the field, make sure you take a few steps forward and back at 60, 75 percent [speed] So your body is primed and ready to play.”

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