Unlock Your Flexibility: 4 Essential Stretching Exercises to Boost Your Range of Motion

Here’s a 15-minute workout for enhancing flexibility through targeted stretching exercises. Incorporating these four stretches into your routine will help to increase your range of motion and overall flexibility. From a hamstring stretch against a wall to a quadriceps stretch, calf stretch, and adductor stretch, each exercise is designed to target key muscle groups, promoting…

Functional strength workout for soccer #1

Warming-up (RAISE) Raise: Rope-skipping 300x Activate & Mobilize: High knees Heel kicks Dynamic stretching: open knees, close knees, side leg kicks, straight leg kick Potentiate: Step lunges Squat jumps Programme Rest: 60 seconds between exercises. 45 seconds in between sets of 1 exercise. Split Squat | 10-15kg | 2x 8 reps per side | Slowly…

Full plyometric workout

Exercise 1: Pogo jumps 2 x 20s (warming-up). Exercise 2: Squat pulses 2 x 10s (warming-up). Exercise 3: 2 cones. Stretch high with extended calves, next from jump from outer foot with 90 degree turn to other cone. 10 reps per direction. Exercise 4: 3 cones in 90 degree angle. Jump on 1 leg from…

What To Eat Pre-/Mid-/Post-Game

Football is a physically demanding sport that requires a lot of energy, stamina, and strength. To perform at their best, football players need to fuel their bodies with the right foods at the right times. Here are some tips on what to eat pre-/mid-/post-game for football players: Pre-Game Nutrition: Eat a Balanced Meal Eat a…

Recovery: foam rolling and stretching

Proper recovery is essential to prevent injuries and ensure optimal performance in the next match. One effective recovery tool that many football players use is foam rolling. Here’s how foam rolling can help you recover from a football game: What is Foam Rolling? Foam rolling is a self-myofascial release technique that involves using a foam…