Football is a demanding hard hitting sport rife with injuries. There is no way to guarantee an injury free career. However conditioning can reduce the risk of injury and any good work out program includes warm ups followed by stretching exercise In this article we will discuss stretching exercises for football that will reduce the chance of injury and improve your over all athletic performance.

We cover some of the stretching exercises you perform on the calves, hamstrings, quads and piriformis muscles.

Calf Stretch:
1. Stand arms length from a wall, place your hands on the wall, gently fall forward to a position you are comfortable in while stretching the calves. Hold the position for about 20 seconds then come a little more forward stretching the calves a bit more. Do this three times going for a full minute or more with each exercise.

2. Stand on a stair, feet shoulder width apart, place แทงบอลออนไลน์ your feet on the step just passed the ball of the feet. Let feet gently do down, this will stretch the Achilles, center of the calves and you should feel a light stretch on the center of the ham strings. Do this three times for about a minute each time. To stretch the outside of the calves, point the feet in and for the inside turn the feet out. This is a very easy and safe way to lengthen the muscles using your natural body weight.

Hamstring Stretch:
1. Assume a standing position, then cross the right foot over the left foot. From this position slowly and gently lower your hands to the floor and your head to the right knee. Hold this position for about 10 seconds. Do this several times then cross the left foot over the right foot and repeat the procedure. This will help loosen the hamstrings and prepare you for the next hamstring stretching exercise.
2. This exercise is a bit more demanding. Sit on the floor with one leg fully extended and the other leg turned in with the foot placed against the inner thigh. Bending at the waist, slowly and gently extend your hands towards the foot of the straight leg. Bend as far as possible and hold the position for 10 seconds. Repeat this action 5 times and then switch legs.
Personal note, I use the back of a chair and place the right hand to the left leg and vice versa. This gives my back muscles a better stretch work out.

By admin