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Warm up essentials: Fire up your glutes: Part three

To prevent injury and get more out of your performance you need to prepare your body for the demands of football.

The glutes are the driving force behind many of the movements required for football. Failure to give them a pre-match wake up call, will have an adverse effect on your display, as Tony Daley, head of first team performance at Wolves, explained to FFT.

“Without warming up your glutes, your legs and upper body will not work as effectively,” said Daley.

To make sure you're operating at full capacity activate your hips, hamstrings and quadriceps with this warm up exercise from the former England international.

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 one
Warm up essentials: Fire up your glutes – part two
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