Yoga for soccer players — no incense, more power Considering that the beginnings of yoga date back several thousand years, you certainly can't argue away that this philosophy/form of training is effective.
Otherwise, it would simply have disappeared over time.
Since then, countless different variants have developed — from Hatha yoga, through Vinyasa, to Power yoga.
When the term “yoga” is used, many athletes probably still think of incense sticks. Of course, the mental component — such as focus and meditation — can play a role. But there are also purely physical forms of yoga that are extremely demanding.
Mobility, balance, strength and stability — exactly the qualities that you also need as a soccer player to remain injury-free and become more efficient. Two of the most injury-resistant players of our time, Robert Lewandowski and Philipp Lahm, are generally known to practice yoga every day.
Another reason to try yoga for soccer players.
Regardless of whether you practice activating flows before training or playing or prefer quieter sequences for faster regeneration. You'll feel better afterwards.
The decisive factor is that you do not force yourself into the craziest “asanas” with a pain-distorted face, but gradually improve your mobility with a lot of sensitivity and in combination with breathing.
Especially at the beginning, it may be difficult to combine the flowing and powerful movements with breathing. However, if you're a bit more experienced, it makes even more sense to try just that.
This allows you to be completely in the moment and completely with YOU — maximum focus is guaranteed. With that, the next training session or game can start.
Each player is individual and has their own strengths or weaknesses. This means that we cannot specify an exact number of repetitions. We therefore recommend 3 — 5 runs of this flow.
This yoga flow was especially for you as a soccer player developed with your requirement profile. After that, you're mobilized, activated, and ready to play.
The individual positions are explained in detail below:
Start from a stable Push-up position: The hands are positioned exactly under the shoulders. The fingers are spread apart. The crook of the elbow (where the blood is drawn; -)) is turned forward in space, so the shoulders are outwardly rotated and very stable. Push the floor away from you so that the shoulder blades slide slightly outwards and the thoracic spine is minimally rounded. Tighten your buttocks, activate your stomach (“pubic bone to belly button”) and stretch your knees actively. The thighs are an extension of the upper body.
So you're a very sturdy “board” and ready for the first duels with a sturdy hull.
From there, shift the weight backwards up so that your pelvis goes back up in the room until you the downward looking dog achieved. It is very important that your back is straight. If you can't do that, you'll probably have to bend or bend your knees slightly. This relaxes your “back chain” and allows you to stretch your back. It is not important that the heels are on the ground. You should feel a pleasant stretch in the back of your leg during the exercise.
To accept very high balls in the air, you need a movable back of your leg.
(Inhalation): Now stretch your right Leg up back into the room. So activate your right glutes. The leg is stretched and under tension. Try not to turn up the pool, but keep it stable in the room.
Active hip extension is important for powerful sprints.
(exhalation): Steige now checked forward. Pull your foot forward as much as possible and then place your foot between your hands. Stretch your left leg powerfully and straighten your back.
Opening your hips and pelvis makes you less susceptible to muscular problems on the court.
(Inhalation): Move your right Arm towards the sky. Your gaze goes into your right hand. The focus is on rotation in the thoracic spine (including the area between the shoulder blades).
This makes it easier to “look at your shoulders” in the game when you look around for players and opponents.
(exhalation): Now bring your right hand back to the mat and shift your Weight backwards down. This stretches your right knee (doesn't have to be fully extended) so that the back of your leg is stretched. The lower back should not be too round. Stop it with a slight activation in the direction of “Holkreuz.”
(Inhalation): Move the weight forward again and get up into the High Lunge. The back/left leg is extended. The front leg is
slightly bent. Push your sternum forward and push yourself as high as you can with your left heel. Activate your stomach and keep the pelvis stable in the room (it would like to rotate to the left now — hold against it).
Now gently move your right knee forward until you feel a pleasant stretch in your left hip flexor.
The ideal preparation for a hard shot or a precise left flank.
Get your digital assistant trainer!
(Exhalation): Now move your Weight to the left back down. Your pelvis moves backwards down in the room, your stable upper body comes significantly forward. Your left leg is bent, your right leg is stretched. Your gaze is on your right foot, arms extended parallel to your right leg. It's a very powerful position. You feel a pleasant stretch in the inner right leg (adductors) — perhaps also in the back of the right leg.
This means you're ready for the first tackle or a long lateral lunge during a defensive action.
(Inhalation and exhalation): Your left arm initiates the next movement by moving very far forward again from the back left. You shift your weight back onto your right leg, which is now your supporting pillar in the”Standing scale“will. Bend your right knee slightly for more control. Everything else is tense and stretched. So stretch your left leg back significantly (make sure your pelvis is stable again). Your left arm is extended forward and your right arm backwards — with everything you have.
You'll need this one-legged stability countless times in the game.
Stay right while standing with one leg and straighten yourself up in a controlled, powerful and stable position. Pull the left Knee as high as possible and make yourself big. The opponent can see that you have power and are ready for the game. As with a running movement, your right arm is now at the front and your left arm diagonally at the back.
In doing so, you continue to activate the proprioceptors and improve your balance.
You'll love this exercise: because it mobilizes you exactly where you need it most as a soccer player. Place the left lower leg on the right thigh and fix it with your hands. Shift the weight backwards down and go into a easy one-legged squat. You should feel a pleasant stretch on the left side of your hip. Think of a slight “hollow back” again. This intensifies stretching.
Now start this soccer-specific yoga flow on the other side as well. To do this, start again with the Down Dog (looking out dog).
The complete yoga flow is also available as a video (more on our B42 YouTube channel).
We at B42 have also recognized for many years what great benefits yoga offers for all soccer players. Yoga for soccer players can also be part of a regenerative unit.
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!
Let's change soccer together forever.
As a physiotherapist, sports scientist (B.Sc.), osteopath (commissioned) and insideflowYoga teacher, Matthias Asböck from All About Movements has the complete repertoire in the training and therapy sector.
His approach is to compensate for muscular imbalances in athletes so that they become more flexible again and, above all, can enjoy their sport without pain.
For many years, he has worked with various athletes in individual or group training.
His motto is: It's all about the movements
Be one step ahead of the others - with B42
.jpg)
