Recovery for Soccer Players: 7 Simple Exercises

Feeling the burn in your legs after a game? These seven exercises will help you recover optimally after practice and league matches.

Time

12 minutes
7 exercises

Massage of the Sole of the Foot

While standing, place the sole of your foot on the BALL 08. Roll slowly back and forth.

Tip: Reduce the pressure by slightly bending your knee, thereby shifting your weight onto your supporting leg. As a soccer player, you’re constantly on the balls of your feet. Regularly massaging your plantar fascia helps prevent uncomfortable tension.

Product

Ball 08

Seconds per side

Body part

Lower Body, Foot

Training Goals

Calf Massage - Right

While sitting , bend one leg and place the calf of your straight leg on the BLACKROLL®. Lift your buttocks off the floor and slowly roll out your calf.

Tip: Your calf muscles are constantly working as you run up and down the soccer field. Give them some attention after intense running sessions. As you roll out, slowly rotate your foot to the right and left to target even more areas of your calf muscles. If you want to make the exercise more intense, rest your free leg on the lower leg of the other leg.

Product

Standard

Seconds

Body part

Lower Body, Lower legs

Training Goals

Massage of the back of the thighs—both sides

While seated , place both thighs on the BLACKROLL®. Support yourself with your hands behind your back, lift your buttocks, and slowly roll out the backs of your thighs.

Tip: The muscles on the back of your thighs should be strong but not tense in order to withstand the demands of running, shooting, and the many starts and stops in soccer.

Product

Standard

Seconds

1 / 60

Body part

Lower Body, Thigh

Training Goals

Glute Activation

Sit with one buttock on the BALL 08. Place the opposite leg on the ground and rest the foot of the side you’re working on top of the raised knee. Support yourself with your hands behind your back and slowly roll back and forth.

Tip: Push your chest out proudly during this exercise. If the pressure from the BALL 08 is too intense, perform the exercise with the BLACKROLL®.

Product

Ball 08

Seconds per side

Body part

Lower Body, Glutes

Training Goals

Shin massage

Get on all fours and place your shin on the BLACKROLL®. Now slowly roll your shin from your knee to your ankle.

Tip: Rotate your foot in both directions to target even more areas of your shin muscles.

Product

Standard

Seconds per side

1 / 60

Body part

Lower Body, Lower legs

Training Goals

Massage of the Front of the Thighs

Place the BLACKROLL® under your thighs in the forearm support position. Now slowly roll the entire front of your thighs from your knees to your hips.

Tip: The muscles on the front of the thighs are primarily used in soccer during sprints and when taking shots. They are particularly prone to fatigue and cramps. Turn to both sides to target all areas of your thigh muscles.

Product

Standard

Seconds

1 / 60

Body part

Lower Body, Thigh

Training Goals

TFL Massage

Lie on your stomach. Position your hips on the BALL 08 so they’re level with your back pocket. Hold this position.

Tip: A tight TFL muscle can lead to increased tension in the IT band on the side of your thigh. This often causes discomfort in the knee joint area.

Product

Ball 08

Seconds per side

Body part

Lower Body, Hips

Training Goals