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Warm up essentials: Fire up your glutes: Part one

Whether it’s Premier League or Sunday league, a good pre-match warm up is an important part of preparing yourself for the 90 minutes that lie ahead.

Most players know the basics when it comes to stretching, but arguably the most vital muscles, the glutes, are often neglected in football warm ups says Tony Daley, head of first team performance at Wolverhampton Wanderers.

“A lot of our work comes from there, whether it’s shooting, dribbling and changing direction,” Daley told FFT.

“It’s important that these muscles are fired up before players go out and perform.”

Watch the video for the first part of Daley’s drills to fire up those glutes…

Wash & Go has teamed up with Tony Daley to produce fitness tips. For more information visit

Also see:
Warm up essentials: Fire up your glutes – part two
Warm up essentials: Fire up your glutes – part three
Warm up essentials: Jogging
Warm up essentials: Skipping
Warm up essentials: Activate your hips
Warm up essentials: Balance and co-ordination
Warm up essentials: Explosive movements
Warm up essentials: Change of direction
Warm up essentials: Speed, agility, quickness

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Huw was on the FourFourTwo staff from 2009 to 2015, ultimately as the magazine's Managing Editor, before becoming a freelancer and moving to Wales. As a writer, editor and tragic statto, he still contributes regularly to FFT in print and online, though as a match-going #WalesAway fan, he left a small chunk of his brain on one of many bus journeys across France in 2016.