By Sudeep Bhatta
Futsal is a fun, fast-paced and energising small-sided football game that has become favourite sport among sports fanatic around the world. Besides, playing futsal is one of the best ways to stay fit in day-to-day life because it enhances strength, speed, stamina, and flexibility. It strengths agility, balance, flexibility and endures local muscle, cardiovascular system, coordination on human body, among many other functions.
But when a player does not prepare properly, it is likely that s/he sustains injury. Thus, a decent warm-up is necessary because it raises body temperature, enhances contractile capacity of muscles, shortens reaction time, and improves efficiency of the cardiovascular system, which helps a player to prevent injuries.
So, if you have scheduled any plan to play futsal with your friends, be prepared to do a decent warm-up exercise 20 minutes before you begin playing a futsal game.
Preparing for the game
1. General warm up
Duration: 5 minutes
The warm-up should start with running to increase the core and muscle temperature. Then do light to moderate aerobic activity, skipping and jumping. Increase the intensity of the activities each minute. This will raise your body temperature and elevate oxygen intake.
2. Dynamic stretching
Duration: 4 minutes
Dynamic stretching of joints—ankles, knees and hips—enhances the scope of motion around them. Moreover, dynamic stretching invigorates all major muscle groups. Following static stretches, a player should actively mimic moves of futsal game, such as side passing, high kicking, jumping, heading, squatting, jumping, etc.
3. Linear and multidirectional moves
Duration: 4 minutes
Do several sets of linear and multidirectional moves. Linear moves include forward and backward sprints and jumps, while multidirectional moves include carioca drills, lateral jumps, lateral shuffles, and extensive side skips.
4. Setting up central nervous system
Duration: 4 minutes
Warm-up moves must be refined to set up the central nervous system because it controls majority of your bodily capacities. With better central nervous system, you can perform better. Do some ladder drills.
5. Expression of potentiality
Duration: 3 minutes
After adapting to the moves required while playing futsal, you should do practical exercises with a ball. These incorporate heading, passing the ball, reverse running, skipping, sprinting, and turning.
While playing futsal, sustaining injuries is likely, but many injuries are preventable. Here is a rundown of must-does for preventing injuries while playing a futsal game.
1. Wear right equipment
Wear well-fitting footwear and make sure to lace them through every hole. Wear shin pads ideally with lower leg bolster.
2. Wait to get fully recovered
Regardless of how much your friends pressurise you to join a game, do not do so until you get fully recovered from your injuries. You have to give your injury enough time to recover. Otherwise, you’ll put yourself to more risk.
3. Have presence of mind
Feeling torment is a notice motion from your body to your mind that something isn’t right. Whilst it can be beneficial to override your body’s natural urges, pain is generally a warning of probable harm to your body. So, presence of mind is a must. Very often, players who attempt to injure others end up hurting themselves.
4. Have a first aid kit
Sustaining injuries is evident while playing futsal; so, having a fully-stocked first aid kit can be helpful to treat minor injuries or minimise injuries from worsening. Ensure your kit has medium to large dressing, triangular bandage, eye pad with bandage, crepe bandage, low adherent dressing, wash-proof plasters, micro porous tape, safety pins, instant cold pack, eye wash pod, clinical waste bag, antiseptic wipes, pair of medical gloves and pair of scissors.
“SPECIFIC EXERCISES ARE PROVEN TO REDUCE INJURIES BY AT LEAST 50 PERCENT. THUS, INVOLVE IN CORE TRAINING, NEUROMUSCULAR CONTROL, POLYMERIC, AND AGILITY. THIS WILL HELP YOU MEET THE REQUIREMENTS OF PLAYING A FUTSAL.”