Total Soccer Conditioning Vol. 1

Lying Quadriceps Stretch

Muscle Groups Involved: Quadriceps

Directions: Direct the players to lie on their
right sides with both legs straight and place their
right forearm flat on the floor, perpendicular to
the body. Instruct them to bring the left ankle
towards the buttocks, by flexing the knee, until
they are able to hold the front of the foot (Figure
2.11). Have them hold for 20 to 30 seconds and
then switch sides.

Butterfly Stretch

Muscle Groups Involved: Hip Adductors,
Sartorius (Groin Muscles)

Directions: Have your players sit with a straight
torso and then bring the soles of their feet
together by flexing both knees. Have them place
the elbows on the inside of their legs and the
palms on the top of their feet (Figure 2.12).
Direct them to engage the stretch by leaning
forward gradually while pushing the knees down
and out with the elbows.

Kneeling Hamstring Stretch

Muscle Groups Involved: Hamstrings, Erector
Spinae (Lower back)

Directions: Have your players assume a
kneeling position, with an erect torso and then
direct them to extend the right leg straight in
front. Instruct them to engage the stretch by
slowly leaning forward and placing both hands
on the ankle of the outstretched leg (Figure
2.13). (Players with reduced flexibility are
recommended to reach with the hand of the
extended leg only). Have them hold for 20 to 30
seconds and then switch legs.

Figure 2.11 Lying Quadriceps Stretch

Figure 2.12 Butterfly Stretch

Figure 2.13 Keeling Hamstring Stretch