September 3, 2026

Walking Football Warm-Up Exercises for Older Players

Andy Smith

Recommended Warm-Up Exercises for Competitive Walking Football Players

A good warm-up is essential before training, league fixtures and tournaments—particularly for competitive Over 50s, Over 60s, Over 65s, Over 70s and Over 75s walking football players.

Walking football may be played at a controlled pace, but it still places demands on the calves, hamstrings, thighs, hips, ankles and lower back. Quick changes of direction, reaching for the ball and sudden stops can all cause problems if the body is not properly prepared.

The following 12–15-minute routine gradually raises the heart rate, mobilises the joints and introduces the movements players will use during a match.

1. Gentle Walking – 2 Minutes

Begin by walking around the pitch at a comfortable pace.

Gradually increase the speed without breaking into a run. Keep your head up, relax the shoulders and allow the arms to swing naturally.

The aim is simply to increase circulation and gently raise the body’s temperature.

2. Ankle and Calf Preparation – 2 Minutes

The ankles and calves work particularly hard during walking football.

Ankle circles: Hold on to a teammate or barrier if necessary and rotate each ankle five times in both directions.
Heel-to-toe walking: Walk forward slowly, placing the heel down first and rolling through onto the toes.
Calf raises: Rise onto the balls of the feet and lower under control. Complete 8–10 repetitions.

These movements help prepare the lower legs for pushing off, stopping and changing direction.

3. Dynamic Joint Mobility – 2 Minutes

Dynamic movements are generally more suitable before activity than holding long, static stretches.

Complete each movement slowly and within a comfortable range:

Shoulder rolls forwards and backwards
Gentle arm circles
Controlled upper-body rotations
Hip circles
Small knee bends

Avoid bouncing, forcing a joint or twisting sharply. The movements should loosen the body rather than cause discomfort.

4. Marching and Knee Lifts – 1 Minute

March forward while gradually lifting the knees a little higher.

Keep the body upright and place each foot down under control. Players who are comfortable doing so can add an opposite-arm swing to improve coordination.

The knee lift does not need to be high. The priority is balance, posture and controlled movement.

5. Side Steps – 1 Minute

Take several controlled steps to the right and then return to the left.

Keep the feet facing forwards and avoid crossing the legs. Progressively make the steps slightly wider as the hips and groin begin to loosen.

This prepares players for marking opponents, moving into space and defending laterally.

6. Heel Flicks and Leg Swings – 1 Minute

Walk forward while gently bringing each heel towards the back of the thigh. This should be a relaxed movement rather than a fast or forceful kick.

Follow this with small, controlled forward-and-back leg swings. Players should use a post, barrier or teammate for support if required.

Do not swing the leg as high as possible. Remain within a comfortable, pain-free range.

7. Controlled Changes of Direction – 2 Minutes

Place cones approximately five metres apart and walk between them using:

Gentle turns to the left and right
Curved movements around the cones
Controlled stops and restarts
Short backwards steps where space allows

Begin slowly and gradually increase the match intensity. Players should keep their steps short when turning rather than planting one foot and twisting sharply.

8. Progressive Match-Pace Walking – 1 Minute

Complete three or four short efforts of approximately 10–15 metres.

Start at an easy pace and build towards the quickest legal walking pace you expect to use during the match. Walk slowly back to the starting point between efforts.

This bridges the gap between general movement and competitive play without asking the body to go immediately from rest to maximum effort.

9. Warm Up With the Ball – 3 Minutes

Finish with football-specific movements:

Short passing in pairs
Receiving the ball with both feet
Passing and moving into a new position
Controlled turns with the ball
A few gently struck shots or longer passes

Players should gradually increase the pace and distance of their passes. Goalkeepers should also build up progressively, beginning with comfortable catches and low movements before facing harder shots.

Should Different Age Groups Warm Up Differently?

The basic routine can be used by all our competitive age groups. However, the warm-up should reflect the individual player’s mobility, fitness, injury history and current condition—not simply the age group printed on the fixture list.

Over 50s and Over 60s players may be comfortable progressing to match pace more quickly. Over 65s, Over 70s and Over 75s players may benefit from spending longer on gentle walking, joint mobility, balance and progressive changes of direction.

There is no prize for completing the warm-up first. If a player needs another few minutes before feeling ready, they should take them.

Warm-Up Advice for Tournament Days

Tournament days can involve several short matches with breaks in between. Players can cool down surprisingly quickly while waiting for their next fixture.

Before each subsequent game:

Keep moving gently rather than sitting throughout the break
Repeat some ankle, calf and hip movements
Complete a few short passes
Include two or three progressive match-pace walks
Wear an extra layer in cold or windy conditions
Drink regularly, particularly in warm weather

A shorter re-warm-up of around five minutes is usually preferable to restarting the complete routine.

Listen to Your Body

A warm-up should make the body feel more mobile and ready to play. It should not cause pain.

Stop if you experience chest pain, unusual breathlessness, dizziness or sudden pain. Players returning from injury—or managing a heart, joint or other medical condition—should follow the advice given by their doctor or physiotherapist.

The NHS recommends warming up for at least six minutes and for longer where necessary. Its general routine also starts with progressive marching and joint-loosening movements. More structured football programmes, including the FIFA 11+, similarly combine movement, strength, balance and football-specific preparation.

A consistent warm-up cannot prevent every injury, but it can help players begin matches better prepared, more mobile and ready to compete from the opening whistle.

Sources and further guidance: NHS – How to warm up before exercising and FIFA – Injury prevention and health promotion.