Soccer Flexibility Basics

Today’s Skill
Kettle Bell Sumo deadlift high pull

Today’s Prodigy Workout
“Sumo Half Cindy”
AMRAP 10min
5 pull ups
10 push ups

Today’s Weightlifting
Front SquatAs an athlete your body is your machine, which means is must be treated as such. With proper fuel, strengthening, conditioning and stretching you will perform and feel your best. We recommend that you do these stretches daily, and if that’s not possible, do them as often as possible. Do them while watching TV or right before bed.

**Hold all stretches 20-30 seconds**

Standing Quadriceps Stretch
1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.
2. Your bent knee should stay 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.

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.

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.

Lying Piriformis stretch
1. Lie down face up, bend one knee and raise the other leg (the side to be stretch) and place the ankle of this leg on the bent knee.
2. Now loop your hands round the thigh of the bent leg, keep your head and shoulders on the ground.
3. Slowly pull the bent leg in towards you so that you feel the stretch in the hip of the leg that is crossed over and the stretch.
4. Repeat for the opposite side.

Our soccer girls logging their wod

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