Total Soccer Conditioning Vol. 1

Standing Calf Stretch

Muscle Groups Involved: Gastrocnemius,
Soleus (Calf Muscles)

Directions: Stand erect with feet shoulder width
apart, approximately 2 to 3 ft. from a wall. Place
the palms of both hands against the wall (Figure
2.14a). Take a step backwards with the left foot,
keeping the left leg straight (Figure 2.14b).
Gradually flex the right knee to engage the
stretch in the left calf. Both feet must remain flat
on the floor. Hold for 20 to 30 seconds then
switch legs.

Gluteal Stretch

Muscle Groups Involved: Gluteus Maximus
(Buttocks)

Directions: Lie flat on your back with both legs
straight. Bring both knees towards the chest until
the thighs are perpendicular to the ground. Cross
the right leg over the left by placing the right
ankle slightly past the left knee (Figure 2.15).
Bring the left knee towards the head slightly and
hold for 20 to 30 seconds before switching legs.

Lower Back Twist

Muscle Groups Involved: Erector Spinae

Directions: Lie flat on your back with both legs
straight. Bring both knees towards the chest until
the thighs are perpendicular to the ground (the
upper body should remain flat on the ground).
Engage the stretch by guiding both knees
towards the ground on the right side by twisting
at the waist. Keep both shoulders on the ground
however (Figure 2.16). Hold for 20 to 30
seconds and then bring the knees to the other
side.

a) b)

Figure 2.14 Standing Calf Stretch

Figure 2.15 Gluteal Stretch

Figure 2.16 Lower Back Twist