Soccer Cool-Down: Adductors, Hamstrings, Hip Flexors
A stretching chain for after soccer, focused on the adductors, hamstrings and hip flexors, the areas most often injured in the sport. Almost all of it is done standing so it works on wet grass or dirt.
How to play
- Very easy jog that turns into a walk around the penalty box, with hip circles out and in (2 min).
- Standing adductors: feet wide, bend one knee and shift the weight to that side with the other foot flat, 25 s per side (2 min).
- Standing hamstrings: heel forward on the ground, straight back and hip hinge, 25 s per leg (2 min).
- Hip flexor and quad in a standing lunge with the pelvis tucked and the same-side arm overhead, 25 s per side (2 min).
- In a circle, each student names the stretch their body needs most today and the group repeats it for 20 s (2 min).
Rules
- Nobody lies on wet grass: if the ground is damp, everything is done standing.
- Static stretches, no bouncing, with calm breathing.
- Moderate intensity: a pleasant pull, never pain.
- Cleats stay laced to avoid rolled ankles when changing positions.
Variations
Easier
Hold each stretch 15 s and students may put a hand on a partner for balance.
Standard
Four blocks of 25 s per side plus one group-chosen repeat.
Harder
Each student leads one block and explains how it relates to a game action.
Adaptations
- Knee injury: replace the lunge with a side-lying quad stretch on a dry spot.
- Visual impairment: a partner describes each position and lets the student feel the model posture.
- Limited mobility: upper-body and neck stretches seated in the wheelchair.
Learning goals
- Identify the areas with the highest injury risk in soccer.
- Apply a stretching routine suited to the playing surface.
- Listen to their own body's needs after exercise.
Teacher tip
Point out that adductors and hamstrings account for a large share of muscle injuries in soccer. Encourage club players to take the routine to their practices.
PatioLab has "Soccer Cool-Down: Adductors, Hamstrings, Hip Flexors" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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