All The Positions In Football And What They Do Stretching Exercises For Football

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Stretching Exercises For Football

Football is a demanding sport with injuries. There is no way to guarantee an injury-free career. However, conditioning can reduce the risk of injury, and any good workout program includes a warm-up followed by stretching.

We’ll cover some stretching exercises you’ll do on your calves, hamstrings, quads, and piriformis muscles.

Calf length:

1. Extend your arms off the wall, place your hands on the wall and gently lean forward while stretching your calves to a position that is comfortable for you. Hold the position for about 20 seconds and then move a little further forward and stretch the calves a little more. Do this three times for a full minute or so of each exercise.

2. Standing on the stairs with your feet shoulder width apart, place your feet on the step just past the balls of your feet. Let the legs descend gently, this will stretch the Achilles, the center of the calves, and you should feel a light stretch in the center of the hamstrings. Do this three times for about a minute each time. To stretch the outside of the calves, point the feet inward, and to stretch the feet outward. This is a very easy and safe way to stretch muscles using your natural body weight.

Hamstring length:

1. Assume a standing position, then cross the right leg over the left leg. From this position, slowly and gently lower your hands to the floor and your head to your right knee. Hold this position for about 10 seconds. Do this several times, then cross the left leg over the right leg 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 bent, foot on inner thigh. Bending at the waist, slowly and gently extend your hands to the right leg. Bend as much as possible and hold the position for 10 seconds. Repeat this 5 times and then switch legs.

Personal note, I use the back of the chair and put the right hand on the left foot and vice versa. This allows my back muscles to work longer.

Quadriceps Length:

1. Use a stable object, such as a chair. Put one hand on the chair for balance. Using the other hand, grab the ankle of the opposite leg and pull the leg up towards the bun, stretching the quadriceps. It is important that you stand up straight and keep the leg you are standing on straight. Bending forward reduces the effectiveness of the exercise. Hold the position for 15 seconds and repeat it 10 times with each leg.

2. Advanced athletes can use the following stretching techniques. Place yourself on your stomach on the edge of a chair. Bend the hanging leg forward with the knee and keep the leg still. Using a towel wrapped around the ankle of the other leg, pull your leg forward toward the pot to facilitate a good stretch. Hold the position for 10 seconds and repeat this 10 times on each leg.

Piriformis Length:

The Piriformis muscle allows lateral rotation of the spine. For players who require lateral movement, such as running backs, receivers, linebackers, corners and safeties, this is a very important stretching exercise.

1. Lie flat on the floor on your back and cross your legs as if you were sitting. Place both hands under the knee and gently pull the leg towards your chest. As you stretch, you should feel a stretch in your glutes and hips. Hold for 10 seconds, do each leg about 5 times.

2. Lying on the back, cross the right leg over the left so that the ankle is on the knee. Place the left hand behind and under the left knee and the right hand on the right knee. As you pull the left leg toward your chest, push into the right knee. Hold this position for about 5 seconds and do this about 5 times on each leg.

Post workout:

It’s just as important to warm up, stretch, and then work out. After you have all of these, you should cool down and finish with a post-workout stretch. This maintains blood flow to the muscles and helps any minor cuts or injuries heal faster, as well as removing lactic acid from the muscles, reducing the chance of muscle soreness.

In conclusion, your training program is best served with a stretching program before and after it. This will add to your speed, athletic performance and reduce the chance of injury. To allow yourself to perform at your best, improve balance, speed and speed, any workout program should focus on the core muscles. Core muscle training DVDs are available.

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