Regeneration workout for football

Regenerate like the German National Football Team

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Duration
12 Min
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Excercises
7
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Difficulty
Beginner
Products used in Routine
Ball 08
Standard

Most footballers know how important regular training is for improving performance. However, recovery is often overlooked in many sports. The regeneration workout for football plays an equally important role. You’ll only improve your performance if your body is given enough time to recover. Fatigue worsens your performance and increases the risk of injury. That’s why active regeneration workouts are important in football.

For an effective regeneration workout after football, we recommend working on the following areas of the body:

  • Soles of the feet
  • Calf muscles
  • Shin
  • Thigh muscles
  • Glutes
What do you need to consider during a regeneration workout for footballers?
  • Perform the exercises slowly
  • Slow breathing (the exhale should be slightly longer than the inhale)
  • Relax the muscles

Foot sole massage

While standing, place the sole of the foot on the BALL 08. Slowly roll it back and forward.

Product
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seconds per side
60
body parts icon
Body part
Foot
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Training Goals
Recovery, Mobility

Calf massage

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

Product
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seconds per side
60
body parts icon
Body part
Lower legs
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Training Goals
Recovery, Mobility

Rear thigh massage

While sitting, place both thighs on the BLACKROLL®. Place your hands behind you for support, lift your buttocks and slowly roll the back of your thighs.

Product
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seconds per side
60
body parts icon
Body part
Thigh
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Training Goals
Recovery, Mobility

Glute massage

Place one of your buttocks on the BLACKROLL® BALL 08. Lift the opposite leg and place the foot of the side to be treated on the raised knee. Place your hands behind you for support and slowly roll back and forth.

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seconds per side
60
body parts icon
Body part
Glutes
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Training Goals
Activation

Shin massage

Kneel on all-fours and place your shin on the BLACKROLL®. Slowly roll your shin from the knee down to your ankle.

Product
practice icon
seconds per side
60
body parts icon
Body part
Lower legs
traning-goals icon
Training Goals
Recovery, Mobility

Front thigh massage

Place the BLACKROLL® under your thighs, supporting your weight on your forearms. Slowly roll the front of your thigh from the knees to the hips.

Product
practice icon
seconds per side
60
body parts icon
Body part
Thigh
traning-goals icon
Training Goals
Recovery, Mobility

TFL massage

Lie on your stomach. Place your hips on the BLACKROLL® BALL 08, at trouser pocket height. Remain in this position.

Product
practice icon
seconds per side
60
body parts icon
Body part
Hips
traning-goals icon
Training Goals
Mobility

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