Website Manager

Sample Stretches

Stretching

Focus Exercise	Instruction	Example
Ankles Tootsie-twisters	Sit on the posterior Left leg outstretched Right leg crossed above the left knee Rotate right ankle clockwise Rotate right ankle counter-clockwise Right leg outstretched Left leg crossed above the left knee Rotate left ankle clockwise Rotate left ankle counter-clockwise
Lower Legs Toe-Touchers	Sit on the posterior Left leg outstretched Right foot brought to groin With both hands, grab toes on left foot Right leg outstretched Left foot brought to groin With both hands, grab toes on right foot
Groin Butterflies	Sit on the posterior Both feet brought to groin Place elbows on knees Use arms to gently force knees down Bend forward at waist
Hamstrings Buddy-Tees	Pair off with a partner Lift left leg keeping right leg on ground Have partner raise left leg gently Lower left leg and raise right leg Have partner raise right leg gently Switch with partner
Quadriceps Laces	Lie on stomach with chin on soccer ball Reach back with left arm Grab left leg with left hand Pull forward and down Reach back with right arm Grab left leg with right arm Pull forward and down
Hips Lazy Snakes	Sit on the posterior Cross left leg in front of body Cross right leg behind body Lean forward placing hands on ground Cross right leg in front of body Cross left leg behind body Lean forward placing hands on ground
Gluteals Leg-Huggers	Sit on the posterior Place left leg directly behind Bring right leg toward chest Place right leg directly behind Bring left leg toward chest
Lower Torso Windmills	Feet shoulder-width apart Arms outstretched to the sides Keeping arms straight, bring right hand to left toes Return to starting position Keeping arms straight, bring left hand to right toes Return to starting position
Upper Back See-Saws	Pair off with a partner Sitting on posterior, face each other Spread legs more than shoulder-length apart, touching feet together Link arms together Gently pull partner toward you Have partner gently pull you toward they
Shoulders Back-Scratchers	Standing, place feet shoulder-width apart Place left palm in small of back Grab left elbow with right hand Pull left arm down gently Place right palm in small of back Grab right elbow with left hand Pull right arm down gently
Neck Yes Noes	Standing, place feet shoulder-width apart Rotate head clockwise Rotate head counter-clockwise

Copyright © 2025 AYSO Soccer Region 878
Privacy Statement | Terms Of Use | License Agreement | Children's Privacy Policy Log In