Flexibility is an important part of any soccer player's training regimen. Being flexible helps improve range of motion and quickness on the field, two essential components for success. Here are some great flexibility drills that can help soccer players stay agile and perform at their peak.
Dynamic Stretching Drills
- Leg Swings: Stand near a wall or other stable surface and swing your leg back and forth laterally or front to back. This will help get your blood flowing as well as increase hip flexor strength and mobility.
- Lateral Lunges: Step forward with one leg while keeping your torso upright, then repeat with the other leg while pushing yourself lower into the lunge each time. This exercise helps build flexibility in the hips, glutes, and hamstrings while helping you stay balanced on the pitch.
- High Knee March: Standing tall with your feet shoulder width apart, march forward raising each knee as high as possible before switching legs. Focus on engaging your core to maintain balance throughout this drill.
Frog stretch: Sitting on your heels in a squat position, slowly lean forward until you feel a stretch through your inner thighs and groin area. Hold for 10 seconds then release before repeating.
- Wall Chest Stretch: Find an open wall space and stand facing it about arm’s length away from it. Place both palms flat against the wall at shoulder height and press gently towards the wall until you feel a stretch across your chest area.
- Quadricep Stretch: Standing tall with one hand supporting yourself against a wall or other stable surface, hold onto one foot behind you with the same hand and gently pull towards your buttocks until you feel a stretch along the quadriceps region of that leg