Soccer Performance Warm-Up

Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance. 

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Use the exercises both before and after your activity. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. On days that you are not playing your sport, use the daily warm-up exercises to stay feeling young and active.

Do These - Takes 4 Mins

HOW: CLASP ARMS BEHIND BACK TO EMPHASIZE GOOD POSTURE. LOOK UP AND SQUEEZE KNEES.

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.

STAND STRAIGHT. HINGE FORWARD AT THE HIPS ONLY WITH EITHER ONE HAND ON BACK AND ONE ON BELLY, OR WITH BOTH HANDS ON YOUR LOWER BACK.

HOW: CLASP HANDS OVERHEAD, POINTING TO THE SKY. LOOK UP. ARCH BACK AND PUSH BELLY FORWARD.

HOW: CONNECT RIGHT ELBOW TO LEFT KNEE. THEN RETURN TO NEUTRAL POSITION AND REPEAT WITH OPPOSITE LEFT ELBOW TO RIGHT KNEE.

HOW: KEEP BODY IN PERFECT STRAIGHT POSTURE. FOCUS ON RAISING KNEE AS HIGH AS POSSIBLE TO CHEST LEVEL. THEN RETURN KNEE TO REST. REPEAT WITH OPPOSITE KNEE.Toggle Content

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. FEET IN A LUNGE POSITION. USE LEG MUSCLES TO BOB THE BACK KNEE UP AND DOWN.