Soccer Stretching Exercises

Two Leg Hamstring Stretch
1. With both feet together and legs fully extended, reach forward with both hands towards your toes.
2. Tuck your chin towards your chest to increase the stretch. 3. Keep your toes pointed towards the sky.



Hamstring Split Stretch
1. Bending on one knee, extend the other leg out in front of you.
2. Reach with both hands towards your outstretched foot.
3. Keep your toes towards the sky and tuck your head to increase the stretch. Remember to breathe!
4. Repeat for the opposite side.



Lying Quadriceps Stretch
1. Lying on one side grasp your ankle and pull your heel towards your buttocks.
2. Keep your back straight and the other leg bent.
3. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg).
4. Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement).
5. Repeat for the opposite side.



Classic Quadriceps Stretch
1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.
2. Your bent knee should sty parallel with your standing leg rather then being pulled behind.
3. Push your hips out to increase the stretch and remember not to grab the ankle joint.
4. Repeat for the opposite side.



Standing Groin Stretch
1. Stand with your legs wider than shoulder width apart.
2. Shift your weight onto one side as you bend your knee.
3. Reach with one hand towards your outstretched foot.
4. You should feel the stretch right down the inside of your outstretched leg.
5. Repeat for the opposite side.



Sitting Groin Stretch
1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to 'splay' your knees outwards.
3. Gently use your hands or elbows to push your knees downwards.



Lower Back Stretch
1. Sit with the legs straight out in front of you.
2. Bend the right knee so the sole of your foot is flat on the ground.
3. Turn your upper body towards your right knee and place your right hand on the floor for support.
4. Place your left forearm on the outside of your right knee and gently pull your knee towards you.
5. Resist with your knee and left hand to feel the tension in your lower back.
6. Repeat for the opposite side.



Standing Calf Stretch
1.Using a wall or bar to support you, place one leg outstretched behind you.
2. Keeping the other leg bent lean against the wall to apply pressure to your beg leg.
3. Make sure you keep your back heel flat on the ground.
4. Repeat for the opposite side.



Chest & Back Stretch
1. This stretch can be performed kneeling or standing. Take your boots off if you kneel.
2. Clasp your hands behind your back, keeping your arms as straight as possible.
3. Try to straighten your arms and raise them.
4. From this position bend forward from the waist also tucking your head towards your chest.
5. Hold this position for the recommended amount of time.



Shoulder Stretch
1. Place one are outstretched across your chest.
2. Place the hand or forearm of your other arm on your outstretched elbow to apply pressure.
3. Gently pull your outstretched arm closer to your chest, keeping it as straight as possible.

These soccer stretching exercises are in this order for a reason. However, change it to suit your needs and also add in some extra stretches as you see fit.

The main consideration is to perform several sets back to back and to hold the stretches for at least 20-30 seconds.

Pengen Fitnes & Gedein Otot

Chest Dumbbell Exercises

Flat Chest Presses
1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.

Incline Chest Presses
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

Flat Chest Flies
1. Lying flat on bench, hold dumbbells directly above chest.
2. Bend elbows slightly and maintain throughout the exercise.
3. Open arms to sides. Elbows should remain 'locked' in a slightly flexed position.
4. When upper arms are parallel to floor, return the weights to the starting position and repeat.

Incline Chest Flies
1. Adjust bench to an incline of 30 to 45 degrees.
2. Repeat as above.

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Shoulder Dumbbell Exercises

Seated Shoulder Presses
1. Sit upright on bench with dumbbells over head. Make sure back is flat.
not 2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat.

Lateral Raises
1. Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2. Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent throughout.
3. When arms are parallel to floor, slowly lower back and repeat.

Reverse Flies
1. Sit on edge of bench, feet flat on the floor. Bend over so chest is almost resting on thighs.
2. Hold dumbbells next to feet and bend arms slightly. Open arms out keeping elbows bent.
3. When arms are parallel to floor, slowly lower dumbbells back.

Front Raises
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

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Back Dumbbell Exercises

Dead Lifts
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Bend lower back and knees to lower the weights down your legs. Back must remain flat, lower back should be arched inwards slightly. Keep head up throughout exercise.
3. Stand upright using lower back and legs, maintaining flat back and keeping your head up.

Single Arm Row
1. Stand upright next to bench. Place one knee and hand on bench. Upper body should be parallel to floor.
2. Hold one dumbbell with arm extended.
3. Raise dumbbell up to your midsection keeping back still throughout movement.
4. Slowly lower dumbbell to start position and repeat. After desired number of reps repeat for other arm.

Lying Bent Over Rows
1. Lie face down on a flat or slightly inclined bench. Hold two dumbbells and let arms hang down. 2. Pull dumbbells up towards chest.
3. Slowly lower dumbbells back down and repeat.

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Trapezius Dumbbell Exercises

Upright Rows
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping dumbbells close to body, raise them to chin.
3. Hold for a count of 2 and slowly lower to start position and repeat.

Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent.
2. Keeping arms straight 'shrug' shoulders as high as possible and hold for a count of 3.
3. Relax and repeat.
4. Do not roll shoulders backwards as you shrug up.

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Biceps Dumbbell Exercises

Decline Seated Bicep Curls
1. Adjust bench to a 45 degree incline.
2. Hold dumbbells at sides. Arms should be fully extended.
3. Keep elbows close to body and curl weight up by bending elblows.
4. Slowly lower dumbbells and repeat.

Hammer curls
1. Stand upright with dumbells at sides.
2. Turn palms inward so they face body.
3. Curl dumbbells up slowly keeping your elbows close to sides.

Preacher Curls
1. Set bench so back rest is approx 45 degrees.
2. Stand behind the bench. Holding dumbbell rest back of upper arm on back rest, arm fully extended.
3. Keep back of upper arm against back rest and curl dumbbell up towards face.
4. Slowly lower dumbbell until arm is not quite fully extended and repeat for desired number of reps before switching arms.

Concentration Curls
1. Sit on edge of bench with feet flat on the floor.
2. Holding dumbbell place elbow on inside of thigh, just above knee.
3. Curl dumbbell up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for desired number of reps before switching arms.

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Triceps Dumbbell Exercises

Overhead Triceps Extensions
1. Stand upright, feet shoulder width apart.
2. Hold dumbbell directly above head with arm fully extended. Clasp elbow with free hand for support.
3. Slowly let elbow fold so dumbbell is lowered behind head. 4. Extend arm back to starting position. Repeat for the desired number of reps and switch arms.

French Presses
1. Lie flat on bench. Hold dumbbells directly above chest with palms facing each other. Dumbbells should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either side of head.
3. Extend both your arms back to start position and repeat.

Triceps Kickbacks
1. Stand upright next to bench. Place one arm and leg on bench. Upper body should be parallel to ground.
2. Holding dumbbell raise elbow so upper arm is parallel to ground. Elbow should be bent at right angles.
3. Extend elbow so entire arm is parallel to ground.
4. Slowly return to start position and repeat for desired number of reps before changing arms.

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Leg Dumbbell Exercises

Half Squats
1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
3. Keep back flat, lower back slightly arched inwards and head up.
4. Return to upright position and repeat.

Dumbbell Lunges
1. Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2. Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your foot bend trailing knee so it nearly touches floor.
3. Push off with front foot to return to starting position.
4. Repeat for the desired number of reps and change legs.

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Calf Dumbbell Exercises

Single Leg Calf Presses
1. Set the back rest to upright position. Holding dumbbell in one hand at side, place other hand on top of bench for support.
2. Stand on one foot on edge of bench frame.
3. Stand up on tip toe using free hand to balance yourself. Do not to push yourself up with your hand.
4. Slowly lower yourself to the ground and repeat for desired number of reps before changing legs.

Seated Calf Raises
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest dumbells on thighs while keeping hold of them.
3. While staying seated raise heels by just using toes.
4. Lower your heels to the ground and repeat.