Football players require excellent flexibility.
It's clear that football requires skills such as strength and speed, but you also need to be flexible to transform those abilities into successful plays on the field. Superior flexibility allows you to change directions quickly to elude a defender or to avoid a block while chasing down a ball carrier. Maintaining your flexibility may also help to avoid injuries. Perform some type of flexibility exercises or drills every time you work out or play.1.
Perform dynamic stretches before workouts, practice or games by moving your muscles through a full range of motion. Do a high-knees stretch by walking or running forward while raising your front knee about waist high. Simultaneously, pump your arms as you would when running. Take at least 10 strides with each leg. The exercise stretches your glutes, quads, lower back and shoulders.
Execute drills to improve your hip flexibility, which is particularly important for football players who frequently make quick moves in a variety of directions. Begin a hip rotation drill by standing erect with your fingers interlaced behind your head. Lift one knee straight up in front of you as high as possible and then rotate the leg as far as you can to the side, keeping the knee bent at about 90 degrees. For example, lift and bend your right knee in front of you. Keep it up high and rotate it the right. Return your leg to the starting position, complete five reps and then repeat the stretch with your opposite leg.3.
Do static stretches after workouts or warm-ups. Hold each stretch for 30 seconds without bouncing. To stretch your quads, for example, stand erect and hold a nearby object for balance. Flex one knee to raise your foot toward your butt. Reach down, grasp your foot and pull your heel as close to your butt as you comfortably can. Keep the thigh of the leg you are stretching perpendicular to the floor. Repeat the stretch with your opposite leg.4.
Perform partner stretches in which a trainer or coach helps you to stretch your muscles. To do a partner hamstring stretch, start by lying on the ground face up with your left leg on the floor and your right leg in the air. Have your partner either kneel between your legs or stand up and then lean forward. Put your right leg on your partner's shoulder, keeping your leg fairly straight, but not locked. Have your partner push your leg as far toward your chest as possible, until you feel the stretch in your hamstrings. Hold the position for 20 seconds and then push your leg against your partner's resistance for 10 seconds. Do three reps with each leg.5.
Target your core, back, shoulders and legs with inchworm stretches. Starting from a pushup position, keep your legs straight and your palms on the floor as you shuffle your feet forward until they're just behind your hands. At the peak position, your legs should be perpendicular to the floor and your back and arms should be straight. Walk your hands forward along the floor until you're back in a pushup position. Do one set of 10 reps.