Home Soccer training resources and community
Training Get tips on soccer training, skills and fitness
Tactics Study soccer drills, tactics and strategies
History Explore articles on soccer history, tournaments and players
Freestyle Learn to perform freestyle tricks
Forums Ask a soccer-related question

Stretching Exercises

Obliques

(External & Internal Oblique)

Trunk rotation

trunkrotation3
trunkrotation4
trunkrotation
trunkrotation2

Trunk-sided bend

trunksided2
trunksided

Back

(Latissimus Dorsi & Teres Major)

back
back2
back3
back4

Buttock

(Gluteus Maximus, Medius & Minimus)

The muscles on your buttocks (glutes) work along with your hamstrings and quads to draw your leg backward and to extend it forward. Your glutes also affect a wide range of hip motion including rotation, adduction and more. If you have weak glutes, you’ll have difficulty controlling your hip and thigh movement. Your body will compensate by using other muscles, but your movements will be weaker and you’ll be at higher risk for injury.
Buttock and lower back stretch

hiprotation2
hiprotation
back4

Quadriceps

(Rectus Femoris, Vastus Lateralis, Intermedius & Medialis)

quads
quads2

Hip flexor/rotator

(Iliopsoas & Sartorius)

Iliopsoas or hip flexor is a group of muscles connecting the pelvis and lower spine to your hip bone. The Iliopsoas flexes the hip forward, in conjunction with other muscles from the inner and front thigh. Therefore, the hip flexor is crucial in virtually all kicking techniques and spraining it will cause sharp groin pain, whenever you try to lift your leg up. The hip flexor also acts to move the top of the pelvis forward and not stretching it may sometimes cause lower back pain.

hipflexor
hipflexor2

Groin

(Gracilis, Adductor Brevis, Longus & Magnus)

groin
groin2
groin3

Hamstring

(Biceps Femoris, Semitendinosus, Semimembranosus)

The hamstring is a group of muscles on the back of your thigh. It is responsible for bending or flexing your knee, while the quadriceps straightens it. Hamstrings and glut muscles are crucial for explosive acceleration. Having strong and flexible hams results in a longer running stride and also lessens the effects of fatigue that affect your form over time. The hamstring is the most frequently strained muscle in soccer.

hams4
hams5
hams6
hams7
hams8
hams
hams2
hams3

Calves

(Gastrocnemius)

Calves are the muscles on the posterior of your lower leg. Your calves are responsible for “stabilizing” your ankles every time you touch the ground. They also play a significant role in rapid change of direction and deceleration. If your calves are weak you may experience ankle problems or extra strain on your quads.

© 2004-2016  Expert Football - Pickup Soccer - Directory