Stretching exercises for footballers
Improve performance and prevent injury during football
Football is a demanding sport that requires many physical skills. Flexibility is one of them. You can achieve more flexibility, improve performance and prevent injury with the right stretching exercises for footballers.
Stretching is an important part of any sport. These stretching exercises for footballers can be incorporated into both the warm-up and cool-down. When warming up, perform dynamic stretching exercises and hold them for around 30 seconds per exercise. Dynamic means using pulsing movements at the peak of your joint mobility. The benefit of dynamic stretching is that it does not affect the ability of the muscles to activate in comparison to static stretching. If you want to stretch after playing football, hold the stretch statically and for at least one minute.
- Warm-up: 30 seconds + dynamic (e.g. by rocking)
- Cool-down: min. 60 seconds + static hold
We recommend stretching the following areas for football-related stretching.
- Hip flexors
- Front thigh
- Rear thigh
- Calf
- Inner thigh
- Glutes
- Outer thigh
Hip flexor stretch with lateral flexion
Fix the SUPER BAND to an object at waist level. Come into a kneeling position. Put the band around your thigh from behind. Stretch your hips and tighten your buttocks. Let the band pull you into the stretch. Hold the position.
Band-supported quadriceps stretch
Put the SUPER BAND around your ankle. Grasp the other end and pull the band forward with your hands. Pull the leg further forward with the help of the band. Hold the position.
Hamstring stretch
Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get on your back. Rest both legs on the floor. Actively lift the stretched leg with the band as far as possible. Strengthen the stretch by pulling the band down.
Frog stretch
Start in the quadruped position. Push your knees further apart. Push the hips back. Hold this position.
Piriformis stretch
Start in supine position. Stand up with both legs. Place one foot on the thigh of the other leg. Grasp the erect leg with both hands. Pull the leg towards you. Hold this position.
ITB stretch
Start in an upright sitting position. Place the LOOP BAND around your foot. Hold the other end of the band. Lie on your back. Actively lift the leg with the band. Lower it over the stretched leg towards the floor. By increasing the pull on the band you can further intensify the stretch.
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