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
Band-supported quadriceps stretch
Hamstring stretch
Calf stretch
Frog stretch
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Piriformis stretch
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