A guest contribution from our expert Katharina Brinkmann about mobility training and yoga in soccer.
When it gets cold and dark outside, it's just the right time to move one or the other training session indoors - or maybe even try something completely new.
Why not work on your mobility and mobility?
The best soccer players in the world are known for their quick dribbling and smooth movements.
The most important basis for this: motility.
With this yoga exercise routine, you stretch exactly the parts of your body that lose mobility due to everyday training on the soccer field.
It's not at all about touching your toes with your fingertips or practicing spectacular contortions on the mat.
You should feel good and then flexible and supple.
This mini yoga flow is easy to join in. They connect the postures fluently together.
You can find another flow to improve mobility in soccer here.
However, you can also keep individual exercises longer or pick out individual combinations of exercises and repeat them several times.
In the exercise descriptions, you will find all important information about the execution and what else you need to pay attention to.
The full video will soon be available in the B42 training app.
Sit cross-legged and comfortable. If sitting upright is difficult, feel free to sit on a pillow or rolled blanket. Straighten your spine and gently lower your shoulders back and down.
Close your eyes and relax your face — your cheeks, mouth and jaw are all loose and relaxed.
Breathe in and out deeply and consciously through your nose into your stomach.
Breathe four to five times.
With both hands, embrace your knees and roll your entire back back.
Breathe out while doing so. Straighten yourself as you inhale.
Push your chest far forward and up and consciously contract your shoulder blades.
The entire front of the upper body is open and stretched here.
Bend and stretch for three to four breaths at the beginning
With the next exhale, turn the entire upper body to the right side. Also turn your head to the side so that your entire spine rotates.
As you inhale, return to the center and stretch your arms upwards.
With the next exhale, turn to the left side and come back again while inhaling.
That little spine flow Can be repeated as often as you likeand is a good way to mobilize the spine in all its movement options.
When sitting, place your heels shoulder-width apart and support yourself with your hands behind your buttocks. The spine is upright; the shoulders move away from the ears.
Start turning your knees from one side to the other in smooth alternation. The upper body remains stable.
Repeat the oscillation two to three times on each side.
Keep both knees on your right side so that your right leg turns outwards and your left leg inwards. The weight is shifted to the right side of the buttocks.
Also turn your upper body to the right side and rest on the floor with your forearms. Actively push your left knee into the floor. Breathe out while doing so.
With the breath in, straighten up and return to the middle with your knees. With the next exhale, turn to the left side.
First with your knees and then bring your upper body with you.
Switch smoothly between the left and right pages, or each page for hold two to three breaths.
Place your feet firmly and actively pull the shoulder blades together again. With the next inhale, lift your buttocks and push your hips up forcefully so that your thighs and upper body form a parallel line to the floor.
Discontinue with your exhalation.
Repeat raising with inhaling and lowering with exhaling three times.
Get your digital assistant trainer!
While sitting upright, stretch your left leg forward. Place your right foot at left knee level and lower your right knee outwards.
The right knee now points outwards and the left leg extended forward.
Straighten yourself up by extending your arms upwards as you inhale and lean forward over your left leg as you exhale.
Try to see if you can grab the tips of your feet.
Straighten yourself up from a one-legged bend. Use your right arm to describe a large semicircle from the top to the back to the right.
Turn the entire upper body to the right side. Grab your right knee with your left hand by letting the knee point towards the ceiling again.
As you do this, you breathe in.
Connect the single-legged ledge and the swivel seat to create a movement flow. When you exhale, you lean forward into a bend. The right knee points outwards.
As you inhale, you straighten up and turn your upper body to the right side.
Repeat this little flow three breaths before you switch over to the other side.
Open the extended legs outwards by approximately 45 degrees. The tips of the feet point upwards towards the ceiling.
Straighten your spine and lean forward from your hip. Move forward with your hands. From there, walk to the right and left sides to vary the stretch in the inner thigh.
Start gently rocking into the stretch.
Keep your spine straight.
The aim is not to get particularly far down, but to straighten the pelvis forward in such a way that the stretch can be felt in the inner thigh and the load on the spine remains low.
Stay for two to three breaths in the sitting straddle and vary the direction of movement.
Grip your knees with your hands and roll backwards onto your mat with a rounded back. Keep your knees covered and start gently moving your knees from side to side so that your lower back rolls across the mat.
The pendulum movement to the right and left can also become circular movements — clockwise and counterclockwise.
Two to three breaths massage. At the end of a longer routine or even a little longer after training.
Stay supine. Place your left foot on the floor close to your buttocks. Place your right foot with the outside of the ankle joint on your left thigh.
The right knee then points to the right side. Grasp the back of your left thigh with both hands and pull your left thigh toward your upper body.
The right leg is also pulled in as a result and a slight stretch can be felt on the right side of the buttocks.
If you pull your left leg one inch further to the left, the stretch on the right buttock side will be felt even more intensely.
Release the “knot” by removing your hands from your thigh and putting your feet back on. Then switch to the other side.
Consider every page to be at least two to three seconds.
By exhaling, you can deepen the stretch a bit by moving your leg further and then releasing it again by inhaling.
If you have symptoms in the sciatic area, the exercise can also be held longer.
Place your left leg stretched out on the mat and bend your right knee. With your left hand, grab your right knee on the outside and pull your right leg over to the left side.
The hip rotates to the left side. To make the entire spine rotate, consciously open the upper body to the right side.
So your gaze moves to the palm of your hand and you consciously place your right shoulder back to the ground.
Then switch to the other side.
Breathe on every page Two to three times deep in and out.
We at B42 have also recognized for many years what great benefits yoga offers for all soccer players.
For this reason, some yoga flows will soon also be available in our B-42 training app.
Many of our exercises from MobilityLab — a special training program for your mobility as an app for IOS and ANDROID — are based on different yoga poses. This allows you to fight your injuries in the long term and sustainably.
Our game changer is also influenced and inspired by yoga on days that focus on mobility for athletes.
These units in particular, whose relevance is often underestimated, significantly reduce the incidence of injuries and thus ultimately increase performance to the next level.
With these training exercises, you can work on the best form of your soccer career at home every day — there's never been anything like this before!
Be fearless. Be focused. B42
Katharina Brinkmann is yoga teacher, trainer, book author and thoroughly enthusiastic about movement.
After completing her studies (M.A. Health Sciences), she fulfilled her big dream of owning a yoga studio in 2015. She has been active in Munich since July 2019 and teaches in various studios.
Her passion is flowing vinyasa flows and, of course, fascia yoga. She doesn't just love yoga, exercise and health on a yoga mat. In addition to active practice, she is also known as author works for yoga and fitness advisors and writes for various training magazines and magazines.
It also offers strategies and helpful tips for improving sleep quality. Sleep phases, body positions and important other parameters are clearly presented and classified - so that you can finally work with a full battery in everyday life again.
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