10 Soccer Movement Drills To Open Your Body, Move More Fluidly,  and Prevent Injury

10 Soccer Movement Drills To Open Your Body, Move More Fluidly, and Prevent Injury


1. Hip Get Ups – (oblique symmetry and gluteus medius function, hip flexor stretch) 2. Kneeling Arches- (knee mobility, quad flexiblity, spine flexiblity, anterior tibialis stretch) 3. Diagnal Stretch- (see http://www.allthingsgym.com/diagonal-… for details on this one) 4. Inverted Hamstring aka Single Leg RDL – (hamstring flexbility, ankle stablility and balance, glute firing on lifting leg back) 5. Side Lunge with and without Rotations- (ankle mobility, knee strength, adductor flexibility, and adding rotations helps with lats and trunk mobility) 6. Ankle Focused Squats – (ankle flexibility and mobility) 7. Knees and Toes Squats w/ Arch -( knee mobility and strength, toe flexibility and strength, arching back for hip flexor stretch) 8. Side Splits- (adductors and groin stretch and strength if taking hands off the ground which I did not do because I’m not Van Damme) 9. Front Splits – (hip flexor/quad stretch, hamstring stretch, pelvis symmetry) 10. Back Bridge- (shoulder mobility, lats stretch, spine mobility, glute firing, hip flexor stretch)

Antonio Breitenberg

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6 thoughts on “10 Soccer Movement Drills To Open Your Body, Move More Fluidly, and Prevent Injury

  1. alalrl lawson says:

    I don't know why this video of you is making me smile! 🙂

  2. alalrl lawson says:

    I bet a gentle yoga class would help your flexibility.

  3. alalrl lawson says:

    That knee exercise looks dangerous.

  4. alalrl lawson says:

    Cool video!

  5. Panu Hämäläinen says:

    Good drills👍

  6. Panu Hämäläinen says:

    In the video, I move through the exercises pretty fast to show you them without wasting your time.  For training purposes I recommend 3 sets of 10 each with a 1-2 second hold in each position. If the exercise is unileral, make sure you do both sides. If you struggle more on one side, feel free to do some extra reps. If you are doing these at the end of training, finish off each set of 10 with a 30 second hold.  Lastly, it should feel uncomfortable, but there should not be any sharp pains.   If so, get it checked out.  Ido Portal and Kelly Starrett deserve credit for these exercises and the ideas.

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