Tuesday, September 21, 2021

Static Stretching

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You need to begin with something that helps you loosen up your entire body. This stretch is a good way to get your body going before the training session or match.

Principles: Keep both feet flat and legs straight then lean to one side. Switch sides after 15 seconds.

Repetitions: Two times each direction.

 

 

Don’t forget those feet and ankles! Some players have been known to even massage their feet before a match.

Principles: Simply rotate the ankle as you pivot off from your toes. Perform 25 rotations in each direction and each foot.

Repetitions: Once each direction each foot.

 

 

You probably know how painful cramped calves can be. Avoid problems . . . STRETCH! Staying properly hydrated helps too.

Principles: Keep one foot FLAT with leg STRAIGHT and wrap other foot. Switch legs after 15 full seconds.

Repetitions: Two times each leg.

 

Now move up the legs to the hamstrings.

Principles: Keep foot of leg to be stretched FLAT. Wrap other leg around front and bend over. Breathe normally and relax. Go as far as YOU can. Switch legs after 15 seconds.

Repetitions: Two times each leg.

 

 

Now the front of the leg. This is excellent for the quads. Keeping your balance is important during this stretch.

Principles: With front foot flat, grab foot of the leg to be stretched then lean forward and force hip down. Switch legs after 15 seconds.

Repetitions: Two times each leg.

 

 

This stretch can produce some pain. Stay with it and watch your improvement.

Principles: Breathe normally. Keep both legs FLAT and toes UP. Grab socks, tongues of shoes or toes — whatever you can reach. Hold for 15 seconds.

Repetitions: Two times.

 

Players tend to forget about the groin. Don’t make that mistake!

Principles: Bring feet together, place elbows on knees and force legs down. Hold for 15 seconds.

Repetitions: Two times.

 

 

Players tend to think this stretch is silly. You need to stretch your back!

Principles: Lay flat on back then lift legs over to ground. Breathe normally. Hold stretch for 15 seconds.

Repetitions: Two times.

 

Now the opposite direction.

Principles: Lay flat on your front then raise off the ground as far as possible. Breathe normally. Hold stretch for 15 seconds.

Repetitions: Two times.


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