Ready to play Sunday league with the colder months on the horizon?
While football is a winter sport, competing in the colder months can pose various challenges and impact fitness and performance.
In the UK, the average winter temperature is approximately 0°C to 7°C, with the weather regularly dropping below freezing.
If you’re getting back into Sunday league, or are preparing to compete as an 11-a-side player for the first time, the bruising weather shouldn’t deter you. But you should make a conscious effort to stay as warm as possible and injury-free.
Let’s delve into some of the ways to combat the cold while playing football in the winter.
This is a collaborative post.
Warm Up Properly
While a brief kick-about and a few minutes of jogging may be enough for a match in the spring or summer, the cold weather can cause muscles to seize up.
When competing in the winter, pre-game warm-ups are important. It’s good to keep your body loose by doing dynamic stretches:
- Leg swings
- Lunges
- Arm circles
- Torso rotations
It’s good to increase your heart rate before the game begins. Just complete a 5-10 minute light jog to prevent burning out before the match kicks off.
Passing a ball around in a circle is a good way to get in the groove and should also be done, but stretching your muscles effectively increases their elasticity, which reduces the risk of tears.
Stay on Your Toes on the Touchline
If you’re starting as a substitute or have been replaced, it’s helpful to get blood flowing to your muscles even when you aren’t playing to avoid stiffness.
As a substitute, you need to stay ready in the event that you are needed.
After coming off, your muscles will quickly cool down; either wear a thick padded coat or complete some gentle jogging and stretching to avoid seizing up too much.
Whether you’ve played 90 or 25 minutes, a warm down at the end of the match will help flush out lactic acid and keep your joints flexible.
A warm down doesn’t have to be complicated. Here is a simple but effective routine:
- Three minutes of light jogging.
- Five minutes of dynamic stretching.
- Six minutes of static stretching.
Refuelling your body with electrolytes, carbohydrates and protein after playing football will also help with recovery.
Wrap Up with a Snood
Wearing gloves and a thermal layer is standard when it comes to keeping warm while playing football.
However, another very effective way to handle the cold is by wearing a snood. In fact, your whole team could wear customised football snoods featuring your crest.
Snoods are manufactured with stretchable materials, keeping your face and neck warm while still allowing for breathability.
Scarves aren’t practical for playing Sunday league football. They will loosen and fall off.
By wearing a snood, you can enjoy the benefits of a scarf and can rest assured that it will stay comfortably in place and protect you from the wind.
Wear the Right Boots
If you’re playing football in the winter on a consistent basis, there’s a good chance you’ll find yourself playing in muddy conditions.
Find a pair of football boots with durable studs that will help you stay on your feet. This can help you perform to your best while avoiding injuries.
For muddy conditions, soft ground boots are better.
If you’re playing on 3g, 4g, 5g, or 6g, find boots that are designed for artificial grass.
You’re All Set
If you’re ready to join a Sunday league team for the first time, or haven’t played for over a decade and want to regain fitness, football is a great way to do so. It’s just important to stay safe to make sure that this new craze isn’t short-lived.
By following these tips, you should just about be able to brave the cold and enjoy a fruitful and injury-free season!