Flexibility & Recovery

Flexible athletes get injured less and move better on the pitch. Stretching isn’t optional.

Pre-Practice Dynamic Warm-Up (5 Minutes)

• High knees: 20 yards
• Butt kicks: 20 yards
• Leg swings: 10 each leg, forward/back and side to side
• Lateral shuffle: 20 yards each direction
• Hip openers: 10 each side — bring knee up and rotate out
• Light jog with direction changes: 2 minutes

Post-Practice Static Stretching (5 Minutes)

Hold each for 20–30 seconds. Breathe deeply.

• Hamstring stretch — sit and reach
• Quad stretch — stand on one foot, pull heel to glutes
• Hip flexor stretch — lunge position, push hips forward
• Calf stretch — wall push, back leg straight
• Groin stretch — butterfly sit, push knees down gently
• Piriformis stretch — figure-4 stretch lying on back

Soccer-Specific Injury Prevention

• Groin strains are the most common soccer injury. Stretch daily.
• Ankle sprains — strengthen with single-leg balance work
• Knee injuries — strengthen quads and hamstrings equally
• Always warm up. Cold muscles tear. Five minutes prevents most soft-tissue injuries.