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US Soccer YouTube
10:00
10 minutes · 30 s per stretch, twice. Press start and go.
Do this
- 1 Calf stretch against a wall, 30 seconds each leg.
- 2 Standing quad stretch, hold something for balance, 30 seconds each.
- 3 Hamstring: sit, one leg out, reach for your foot, 30 seconds each.
- 4 Hip flexor: kneeling lunge, push hips forward, 30 seconds each.
- 5 Figure-four glute stretch on your back, 30 seconds each.
- 6 Child's pose, one minute, slow breathing. Repeat the set.
Why
Muscles grow on rest days. Sleep nine hours, drink water, stretch, and you will be faster on Tuesday than the kid who ran on Sunday.
Do it well
- ▸Ease in; a stretch should feel like a pull, never a pain.
- ▸Breathe out as you go deeper.
- ▸Do this after the body is warm, never cold.
Level up
- ↑Add foam rolling if you have one: calves, quads, glutes.
Before you start. Never bounce in a stretch.