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Stretching exercises for footballers

Improve performance and prevent injury during football

Duration

13 Min

Exercises

Difficulty

Beginner

Add routine to list

Stretching exercises for footballers

Improve performance and prevent injury during football

Duration

13 Min

Exercises

Difficulty

Beginner

Products used in Routine

Super Band

Loop Band

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.

Tip: The hip flexors are a group of muscles that lift your leg towards your core and help you to shoot. They play a large role in football and deserve special attention. One of the most important stretching exercises for footballers.

Product

Super Band

Seconds

Body part

Hips, Thigh

Training Goals

Recovery, Mobility

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.

Tip: During football, the front thigh muscles are particularly used for sprinting and shooting. They are particularly prone to fatigue and cramp. This stretching exercise for footballers provides relief from this.

Product

Super Band

Seconds

Body part

Hips, Thigh

Training Goals

Recovery, Mobility

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.

Tip: The muscles in the back of the thigh should be strong but flexible enough to withstand the high stresses and prevent injury when playing football.

Product

Super Band

Seconds

Body part

Thigh

Training Goals

Recovery, Mobility

Calf stretch

Place the BLACKROLL LOOP BAND around one foot in a sitting position. Extend the leg. Grasp the other end of the strap with both hands. Pull the BLACKROLL LOOP BAND towards your body. Hold this position.

Tip: The calf muscles are always being used when you run up and down the football pitch. Pay attention to them after an intensive session.

Product

Loop Band

Seconds

Body part

Ankle, Lower legs

Training Goals

Mobility

Frog stretch

Start in the quadruped position. Push your knees further apart. Push the hips back. Hold this position.

Tip: This simple stretching exercise is great for footballers. It stretches the muscles in the groin area.

Product

Sets / Seconds

1 / 90

Body part

Thigh

Training Goals

Mobility

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.

Product

Sets / Seconds

1 / 90

Body part

Hips

Training Goals

Mobility

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.

Tip: The iliotibial band (IT band) is a robust band of fascia on the outer thigh. Irritation can lead to knee pain. This simple stretching exercise lengthens this area.

Product

Loop Band

Seconds

Body part

Hips, Thigh

Training Goals

Recovery, Mobility