Getting ready for the new season? Pre-season training isn’t just about cardio and strength—it’s also the best time to improve your flexibility and mobility. Adding stretches and mobility exercises to your routine can help you play at your best, prevent injuries, and recover faster, especially as the season progresses.
In this guide, we’ll cover the top stretches and mobility exercises every footballer should add to their pre-season routine.
- Dynamic Warm-Ups to Get Started
Dynamic stretches are a great way to increase your heart rate and loosen up muscles before getting into deeper stretches. Here are three go-to moves to warm up effectively:
- High Knees: This move warms up the core and leg muscles, improving circulation throughout your lower body. Lift each knee as high as you can while engaging your core, and keep a steady rhythm.
- Leg Swings: This one’s a favourite among footballers because it loosens up the hips and hamstrings. Stand on one leg and gently swing the other leg forward and back, increasing the range with each swing.
- Lunges with Torso Twist: Start with a standard lunge, but add a twist at the waist. This move stretches hip flexors, engages the core, and prepares the legs for quick directional changes.
- Key Stretches for Flexibility
With your muscles warm, it’s time to focus on flexibility. These stretches target the lower body, crucial for football movements like sprinting and changing direction.
- Standing Quad Stretch: Stand on one leg, grab your other ankle, and pull it gently towards your glutes. Hold for 20-30 seconds, switch sides, and feel your quadriceps release tension. This can help prevent knee strain and boost range of motion.
- Hamstring Stretch: Stand with one foot slightly forward and bend at the waist, reaching towards your toes. This stretch keeps the hamstrings loose, which is essential for quick sprints.
- Calf Stretch: Place one foot behind the other in a staggered stance and press your back heel down into the ground. This stretch is crucial for ankle flexibility and preventing Achilles strain.
- Mobility Drills for Core and Balance
Football isn’t just about speed; mobility and stability are key to strong, fluid movements. These mobility exercises help improve your core strength and balance.
- World’s Greatest Stretch: A football classic, this stretch hits multiple muscle groups at once. Begin in a high lunge, place your opposite hand down, and twist your torso, reaching one hand towards the sky. You’ll feel it in your hip flexors, hamstrings, and lower back.
- Scorpion Stretch: Lie on your stomach with arms outstretched, lift one leg, and reach it across your body. This move loosens up the lower back and improves hip mobility.
- Ankle Mobility Drills: Ankles are often overlooked, but strong ankles are key for explosive play. Simple drills like controlled ankle rotations and dorsiflexion stretches help prepare your ankles for the demands of the game.
- Cool-Down Stretches
After practice, cool-down stretches help reduce soreness and aid in muscle recovery. Try adding these moves to your cool-down:
- Child’s Pose: A relaxing stretch for the back, shoulders, and hips. It’s a great way to release tension and stretch the entire body.
- Seated Forward Fold: Sit on the ground with legs extended and reach forward to your toes. This stretch targets the hamstrings and lower back.
- Hip Flexor Stretch: Step into a lunge and gently lower your hips, stretching the hip flexors. Hold for 30 seconds on each side to release any lingering tension.
Wrap-Up: Commit to Consistency
Pre-season is your chance to build a solid foundation. By incorporating these stretches and mobility drills into your routine, you’ll be preparing your body for the intensity of the season while also improving your performance and recovery.
Stick to a routine of doing these stretches 3-4 times per week, and your body will thank you once the games start!