Football/Soccer Session (Moderate): Recovery MD+1
Premier Users' Club
Tom Lancaster
Profile Summary
| Name: | Tom Lancaster |
|---|---|
| City: | Irvine |
| Country: | United States of America |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
Recovery session
Aim- Flush legs
Low impact strength work
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Dynamics (10 mins)
Gentle dynamic stretches
Concentrating on the groin and hamstrings
Groins
Sides
Lateral movement, bend knee, straight upper body, swing arms. Continue over 10 metres, then repeat on the opposite side.
Pre–turn
Over 10 metres, laterally, bring the left leg up and down in a circular motion (do not bring the left leg across the right). Then repeat on the opposite side.
Side groin drops
Conduct side steps, followed by three side squats, then repeat on the opposite side.
Wide skips
Skip with legs bent and raised, facing outwards. Repeat over 10 metres.
Hamstrings
High leg raise
Walk a distance of 10 metres, raising a straight leg with each step at a comfortable height. Keep the head forward and the upper body still. Then jog back to the start and repeat.
Russian walk
Walking, raise a bent leg towards the chest, then straighten the leg out – the movement is similar to a door in front of you that you are trying to scrape your studs down. Keep the head forward and the upper body still. Jog back and repeat.
Stork stretch
Walking, lean forward with a straight leg, then raise leg backwards at 45 degrees. Repeat this pattern of movement should with every step. Repeat over 10 metres, then jog back.
Quick feet hamstring
Over 10 metres, shuffle feet in numerous directions for a couple of metres, followed immediately by touching toes with a slightly bent lower limb. Repeat over 10 metres.
Hamstring clap
Dynamically, raise your leg and clap your hands underneath raised lower limb. Continue over 10 metres, then jog back to the start.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Strength (10 mins)
Strength - Body Weight
20 seconds of work, 40 seconds of rest
Squat
Reverse Lunge (Alternating Sides)
Sumo Squat
Glute Bridge raises
X 2
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Ice Bath (15 mins)
Ice Bath 10-15 minutes
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Play animation
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Recovery Run (10 mins)
Two laps around the field
No more than 50% on speed