Coaching | Fitness | Techniques | Soccer Q&A | Strategy | Freestyle
by Douglas

    Off-Season Stretching Program

    Always warm-up before stretching. Hold each stretch for 8-10 seconds and repeat 3 times.
  1. Hamstrings - Sit with your legs together and straight out in front of you. Reach for your toes.
  2. Single Knee to Chest - Lay on your back, bring one knee up and pull it tight up against your chest.
  3. Double Knee to Chest - Lay on your back, bring both knees up and pull them tight up against your chest.
  4. Straddle - Sit with your legs straight and spread apart. Bring your chest down and lean to left, center, and right.
  5. Butterfly - Sit with the soles of your feet together and pulled in close to your body. Lean forward and push the knees down with your elbows.
  6. Trunk Twists - Sit with one leg straight out in front of you and the other leg bent at about 45 degrees. Place the opposite side elbow on the bent knee and push. Repeat in both directions.
  7. Quads - From a standing position, pull your heel up behind so that it touches your butt.
  8. Hip Flexors - Kneel on one leg with your other foot planted flat on the ground. Lean your hips forward.
  9. Calves - Stand with one foot ahead of the other. While keeping both heels on the ground, bend the knee of the leg behind the body.