Yoga has now fully arrived in competitive sports.
Whether in team sports, endurance sports or strength and martial arts — there is increasing awareness of the importance of recovery, regeneration and mental training.
Especially now, during the preparation period, it is important for soccer players to pay attention to their bodies. That's why in this blog post we'll show you a yoga flow for better regeneration in soccer.
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In soccer in particular, recovery plays an important role in addition to performance training. In Sacher Regeneration in particular, as in performance training, there are methods that are more and less effective.
Your regeneration, i.e. the restoration of the physiological balance that is disturbed by hard training or competition, starts right after the whistle or as soon as you leave the turf.
From this moment on, it is important to rebalance all of your body's regulatory systems, including the water and acid-base balance or temperature regulation.
The energy stores are replenished with the supply of high-quality nutrients.
From this point on, the strained muscles also need recovery in order to be able to perform again as quickly as possible — ideally even fitter than before.
Ice baths, fascia massage, compression clothing and, of course, relaxed movement and flexibility training can be used specifically for regenerative purposes.
In soccer, you not only challenge your opponent, but often also your own body:
Quick changes of direction, abrupt braking, painful physical contact are constant stress on your body on the lawn.
But you also have to stay fully focused and alert mentally.
Off the turf, especially during the season with tight game schedules, there is often no time for rest and relaxation — not only physically but also mentally.
Overexertion often leads to pain in the short term. Experience has shown that they disappear again in the beginning because the body takes the time when we don't do it to compensate for these overloads.
This often causes incorrect postures and misalignments in the joints.
At some point, however, the body's regulatory capacity, the self-healing powers, is exhausted. The result is injuries and permanent pain.
That's not exactly where we want to go.
Breathing techniques — a central part of yoga — relax the nervous system and support regeneration through CO2 regulation, i.e. the removal of acid, especially after intensive sessions.
The movement exercises from yoga mobilize and stretch the entire muscle-fascia complex, reduce muscle tone in overworked parts of the body and ensure good body awareness and awareness.
In this yoga flow for soccer regeneration, we pack everything together!
Flow combines flowing movement with conscious breathing. 10 to 15 minutes are enough to keep you mobile and flexible after training or on days off.
STAY AGILE AND ALWAYS FLEXIBLE! With the B42 app for soccer players.
Get in the heel position. Place the back of your foot flat on the mat. Straighten your spine and gently lower your shoulders back and down.
If your heel position is very uncomfortable, move into a more comfortable sitting position where you can sit upright and relaxed. Sometimes it helps if you put a cushion between your heels and buttocks while sitting on your heel.
Close your eyes and relax your face — your cheeks, mouth and jaw are all loose and relaxed.
Breathe in and out deeply and consciously.
Place your right hand on your stomach at belly button level and consciously breathe into your hand so that the abdominal wall rises and falls significantly.
Breathe four to five times.
Then place your left hand on your sternum. Breathe in from your lower right hand up to your left hand so that as you inhale, your abdominal wall first lifts forward and then lifts your sternum upwards.
You breathe from your stomach over your flanks up your chest. Then just let the exhale happen.
Breathe four to five times.
Breathe in and out through your nose whenever possible. If you find it easy to fully breathe in yoga over time, you can simply place your hands relaxed and consciously follow the movements of your breathing with your attention.
Place both hands below your shoulders and spread your fingers wide. The index and middle fingers are oriented forward.
The knees are hip-width apart. The back of the foot lies flat on the mat. Turn your elbows backwards.
As you inhale, lower your belly button down and get into a hollow back.
Push your sternum forward and look forward so that the entire front of your body is stretched.
With your exhale, push yourself up in a round back (cat's hump). Push yourself away from the mat forcefully with your hands so that your shoulder blades are stretched apart.
Pull your head toward your sternum and your belly button firmly inward.
When you inhale, you get back into the “cow.”
Repeat this movement flow for at least three to four breaths.
Push your buttocks low back onto your heel. Keep your arms stretched and use your hands on the mat to move as far forward as possible.
Lower your upper body toward the floor.
Breathe out while doing so.
Roll up the vertebrae by vertebra so that you get into the cat. Move your shoulders forward until they're above your hands.
Breathe in while doing so.
Lower your thighs slowly. The arms remain stretched.
Breathe out while doing so.
Slowly straighten your upper body. Actively pull the shoulder blades towards each other and down and push the sternum far forward and up.
Look ahead and enjoy stretching and opening the entire front of your body.
Breathe in while doing so.
With the next exhalation, return to the child's position and repeat the entire movement sequence at least three to four times.
Get in the heel position as you did at the beginning of the routine. Roll your shoulders from front to back two to three times. Then deliberately pull them away from your ears.
Grab your hands behind your back and interlock your fingers. Stretch your arms backwards and lift them back and up until you feel a comfortable stretch in your chest muscles.
Your posture remains upright and your face relaxed.
Stop here for at least four breaths the position.
Feel free to tilt your head to the right and left to specifically stretch your neck. The chest muscle stretch can also be performed while standing or sitting cross-legged.
Straighten from heel position to kneel position. To do this, actively stretch your hips by activating the glutes.
As you inhale, raise your arms across your sides and stretch upwards.
As you exhale, sit back down and place your hands behind your feet.
Feel free to set up your fingertips.
Push your hips forward and up as far as possible.
Breathe deeply while doing so.
Then put yourself back in your heel position as you exhale.
Repeat the alternation between kneeling and camel at least three times.
Feel free to stay in the camel for a few breaths.
Return to the quadruped position and deliberately lower your belly button down while inhaling. Release your knees from the mat as you exhale and push your buttocks far back and up.
Keep your knees bent!
Keep the length in your spine by actively pushing the mat forward with your hands and sliding your upper body back between your arms.
Start alternately bending and stretching your legs. The stretch should be felt in the back of the leg.
Move your upper body with you. Turn to the side. You can also let the dog run on the spot.
Take your time here and move for at least five to six breaths through.
Put your right foot forward between your hands. Rest your left knee on the floor. Keep the tip of your foot in place.
Remove your hands from the floor and straighten your upper body. Take your arms up across your sides.
Push your right knee a bit further forward until you feel a significant stretch on the front of your left hip.
Breathe in deeply here.
As you exhale, turn your upper body to the right side. With your left hand, grab the outside of your right thigh and turn far to the right.
Lower your right arm up to shoulder height and look at your right hand.
Breathe in and turn your upper body forward into the little warrior and turn your exhale back to the right side.
Repeat this movement flow at least three times.
Bring both arms back down. Move the weight backwards by sliding your buttocks back until they are at knee level.
Lean forward with your upper body. While doing so, keep your spine straight. It's not so much about getting deep, but about the length of the spine.
Push the seat legs far back and up as if you were doing a duck butt and at the same time pull yourself forward.
The shoulders remain relaxed, as does the face. Actively pull the tip of the foot towards the shin bone again and enjoy the stretch in the back of the leg.
Stay here for three to four breaths.
Bend your front knee again so you can lunge again. Release the front foot and place your lower leg diagonally towards the front edge of the mat. Attention, the larger you choose the angle in the knee joint, the more intense the stretch in the buttocks. The smaller the angle in the front leg, the more comfortable the stretch. If you have knee problems, start at a smaller angle.
Lay your back leg straight. Turn the tip of the foot inwards and the heel outwards. Your pelvis should be straight.
Lie slowly on your forearms with your upper body facing forward.
Breathe in and out deeply four to five times here. Let yourself sink a little more into the stretch with each exhale.
Then come back into the downward looking dog. Feel free to move around here again for a few breaths. Then repeat “Little Warrior with Twist,” “Half Prompt,” and “Dove” once with the left side so that you end up in the downward looking dog again.
Slowly put your knees back on the mat and push your buttocks far back onto your heels. Use your hands to move as far forward as you can. Lower your upper body between your arms and rest with your forehead on the mat. Relaxes your shoulders. Breathe deeply in and out three to four times, or even longer.
The next level of soccer training is waiting for you — discover B-42
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