exercises.”
1 Linear knee raise
Reps 15 each leg
Stand tall with your feet hip-width apart and arms resting at your sides. Slowly bring your knee up towards your chest. Pause at the top.
2 Walking lunge with rotation
Reps 15 each leg
Start with your feet hip-width apart and your arms extended out in front of you. Step forwards with one foot into a lunge, bending both knees, and rotate your arms and torso over your lead leg. Rotate back to neutral and stand up.
3 Carioca
Distance 10 yards
Begin with your feet a little wider than hip-distance apart. Cross your left foot behind your right foot, then take your right foot over so you’re back to your starting position. Then cross your left foot in front of your right foot. Continue moving until you reach the end of your planned distance.
4 Inchworm
Reps 15
Stand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. Walk your hands forwards slowly until you’re in a press-up position, then walk your feet forwards until they reach your hands. Then walk your hands out to again and repeat.
5 Squat
Reps 15
Stand with your feet slightly wider than hip-width apart. Your toes should be pointed slightly outwards – about 5-20° – and your shoulders should be relaxed. Looking straight ahead and keeping your back straight, bend your knees to drop down. Make sure your weight is on your heels and not on your toes.
6 Calf stretch
Rep 15 each leg
Start in a press-up position. While maintaining this position, press your right heel backwards until you feel a stretch in your calf. Hold for one second, then switch and press the left heel backwards.
7 Leg swing
Reps 15 each leg
Stand on your left leg and swing your right leg, progressing to a full range of motion for both side-to-side and front-to-back swings.
8 Thoracic spine rotation
Rep 15 each leg
Standing with one foot placed in front of the other, lift your arms out to your sides to shoulder height and rotate your upper body from side to side.
best warmup for football 