The bad news: I'm old. I need to warm up and stretch before a match since my bones are getting brittle, my tendons are falling off me, what's left of my muscles are disintegrating and what's left is fat.
The good news: 99% of you are older than me! So, do yourself a favour and warm up properly before your games. Start with a 5 minute warm up bike ride if possible in the gym (low intensity, maintain greater than 70% RPM) or steep angle walk on the treadmill, followed by some stretches.

Download This AND This to get you started on the stretches. Try and hold each one for at least 20 seconds. No "bouncing" in the stretch. If you start repeating the "stretch" you will begin to work the muscle (so just stretch once before a game).

A proper warm up and stretch before a match should take at least 20 minutes.

After the match, repeat the same stretches in order to warm down.