Total Soccer Conditioning Vol. 1

Cobra Stretch

Muscle Groups Involved: Erector Spinae

Directions: Lie flat on your stomach with your
legs together and extended. Place both forearms
on the ground, parallel to the body, so that the
palms are facing the ground and directly below
the shoulders. Engage the stretch by pushing the
chest and head off the floor with the hands while
arching the lower back (Figure 2.17). The legs
should remain on the ground. Hold for 20 to 30
seconds and then return to the initial position.

Kneeling Hip-Flexor Stretch

Muscle Groups Involved: Iliopsoas (Hip Flexor)

Directions: Direct the players to kneel down on
their left knee and have them place the right leg
in front of them so that the right thigh is parallel
to the ground and the lower right leg is
perpendicular to the ground (Figure 2.18). The
torso should be erect and both hands should be
placed on the hips. Have them engage the stretch
by slowly lowering hips forward, while
maintaining an erect torso. Hold and then switch
legs.

Behind the Neck Stretch

Muscle Groups Involved: Triceps, Latissimus
Dorsi (Upper back)

Directions: Place the palm of the right hand on
the upper back, slightly below the neck, by
abducting the shoulder and bending the elbow
(Figure 2.19). At the same time, hold the right
elbow with the palm of the left hand and pull the
elbow slightly towards the head.

Figure 2.17 Cobra Stretch

Figure 2.18 Kneeling Hip Flexor Stretch

Figure 2.19 Behind the Neck Stretch