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Physical

Flexibility and Mobility

Improve range of motion and reduce injury risk through smart flexibility work.

Flexibility and mobility keep you healthy and performing at your best. Tight muscles limit your movement, increase injury risk, and reduce power output. This guide covers static vs dynamic stretching, when to stretch, foam rolling, and mobility routines that actually help footballers.

Key Points

1Dynamic stretching before training and matches
2Static stretching AFTER exercise, not before
3Foam rolling helps recovery and reduces muscle tightness
4Hip mobility is crucial for kicking power and injury prevention
5Don't bounce when stretching - hold the position
6Consistency matters more than intensity - stretch daily

Training Drills

✓Dynamic warm-up - leg swings, walking lunges, high knees
✓Post-training static stretches - hold each for 30 seconds
✓Foam rolling routine targeting quads, hamstrings, calves, IT band
✓Hip mobility circuit - hip circles, 90/90 stretches, pigeon pose
✓Yoga or Pilates once per week for full-body mobility
✓Ankle mobility work for injury prevention

Learn From the Pros

Cristiano Ronaldo - obsessive about recovery and flexibilityZlatan Ibrahimović - martial arts background, incredible flexibilityLucy Bronze - dedicated recovery and mobility routinesLuka Modrić - still playing at elite level aged 38 (mobility work helps)Son Heung-min - excellent movement quality and injury resilience

Ask FootballGPT

“Should I stretch before or after training?”

“How can I improve my flexibility?”

“Does foam rolling actually help?”

“Why do I keep getting muscle injuries?”

Frequently Asked Questions

Should I stretch before or after matches?

Dynamic stretching before (leg swings, lunges, high knees). Static stretching after. Static stretching before activity can reduce power output and increase injury risk. Dynamic stretching warms muscles up and prepares them for movement. Save the long holds for after.

How long does it take to improve flexibility?

You'll feel improvement in 2-3 weeks with daily stretching. Meaningful flexibility gains take 6-8 weeks of consistency. The key is holding stretches for 30 seconds minimum, never bouncing, and doing it every day. 10 minutes daily beats an hour once a week.

Does foam rolling actually work?

Yes. It helps with muscle recovery, reduces soreness, and improves blood flow. It's not a magic cure, but it's a valuable recovery tool. Roll slowly over tight muscles, pause on tender spots for 20-30 seconds. Do it after training and on rest days.

Why am I tight even though I stretch?

Might be weak muscles, not tight ones. Or you're stretching wrong. Or you need mobility work (moving through range), not just flexibility (passive stretching). Also check your hydration and sleep - both affect muscle tightness. Consider seeing a physio if tightness persists.

Expert Advisors

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Sports Scientist

Fitness and conditioning

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General Player

All-round player development

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Youth Player Advisor

Youth player development U12 and under

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