Every soccer player should perform some stretching exercises before a game or practice. A certified fitness coach can create a specialized program. Try the following stretches if a personalized regimen isn’t feasible or possible.
Quadriceps:
Assemble by a wall. Using one hand to balance yourself against the wall and the other to grip onto your foot, bend one leg up behind you. Pulling your foot up will help you stretch.
Lower calf and hamstrings:
- Lie on the ground.
- Extend your arm towards your foot with one foot out in front of you.
- Run your arm as far down your leg as possible while sitting bolt upright and maintaining a straight back.
Sit on the ground, groin. Your knees should be bent out to the side of your body as you place the soles of both feet together. Next, press both knees as close to the ground as possible while maintaining a straight back. While doing this, extend your chest.
Reduced back:
Lean back and lie down. Keep your shoulders and head on the floor while pulling one or both of your knees toward your chest.
Stand near a wall to access the calf muscle and Achilles tendon. Step forward with one leg while bending it at the knee. Maintaining a flat foot on the ground with your rear foot, push against the wall. The forward leg stretches your Achilles tendon, and the back leg tests your calf muscles. Replicate the stretch on the other leg.
Lean forward and bend your hips. As you extend your front leg and your hands toward your toes, turn your back leg, so the knee is close to the ground.