How to use
- 1Choose a sport: soccer, running, basketball, tennis, gym/strength or swimming (dryland).
- 2Set the length to short, normal or long.
- 3Press Start; a tone marks each new exercise and short beeps count down the last 3 seconds.
- 4Watch what is next on screen, skip forward or back if needed, or go fullscreen.
What a good warm-up looks like
Effective warm-ups usually have three parts: easy and multi-directional running to raise body temperature; strength, balance and jumping exercises to prepare muscles and joints; then accelerations and changes of direction to reach game speed. FIFA’s injury-prevention programme FIFA 11+ follows the same structure. Our soccer routine is built on that general pattern but is not a copy of the official programme.
Differences between sports
The running warm-up uses a longer easy jog and finishes with drills and strides. Basketball and tennis emphasise lateral movement, jumps and first-step speed. The gym routine moves from easy cardio and mobility into light ramp-up sets of your first lift. The swimming dryland routine focuses on shoulder and trunk mobility; add a short in-water warm-up at the pool as well.
Ten minutes before kick-off
Many recreational injuries happen in the first minutes of a game, on cold sprints and turns. The short setting trims the soccer routine to about 9 minutes, enough before five-a-side or Sunday league. In browsers that support the Screen Wake Lock API the screen stays on while the timer runs. Stop if you feel pain; this is not medical advice.
Frequently asked questions
How long should I warm up before a game?
For amateur players 10–20 minutes is plenty. The soccer routine takes about 12 minutes on the normal setting.
Should I do static stretching in a warm-up?
Before games, dynamic moves such as leg swings and lunges with rotation are preferred over long static holds; save static stretching for after training.
What is FIFA 11+?
An injury-prevention warm-up developed for FIFA, in three parts: running, strength/balance/plyometrics, then running again. Our timer offers a general routine with the same logic.
Does the timer keep running if my phone screen turns off?
Where supported, the screen is kept awake. If the tab goes to the background, sounds may be delayed, so keep the page open.
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