Ready to bend it like Beckham and twist it like Tobin Heath? Flexibility and mobility exercises are your secret weapons, and I’ve got the top 24 best flexibility and mobility exercises to keep you ruling the field. This is for you dreaming of reaching the ball with grace like never before, zipping past defenders with the agility of a cheetah!
These flexibility and mobility exercises are like your playbook, ensuring you’re ready to play and conquer. No more feeling like a robot on the field—get ready to flow and dance with the soccer ball because, in soccer, flexibility is your sly game-changer.
24 Best Flexibility and Mobility Exercises
Flexibility and mobility exercises are cornerstones of soccer performance and injury resilience. The game’s multidirectional demands require a pliable, responsive body that moves fluidly in all planes of motion. Otherwise,
Let’s explore 24 essential flexibility and mobility exercise drills to build that crucial flexibility and take your soccer skills to the next level.
1. Neck Stretches
Neck stretches are one of my best flexibility and mobility exercises and should be yours. Why? The neck muscles stabilize the head during headers and falls. Therefore, stretching keeps these tissues mobile and injury-free.
How do you do these neck stretches?
- Stand or sit tall.
- Slowly tilt your head toward one shoulder until a gentle stretch is felt down that side of the neck.
- Hold 30 seconds. Repeat the other side.
- Bring the right ear to the right shoulder, then the left ear to the left shoulder.
- Move head in slow circles and half-circles 10 times each way.
2. Shoulder Rolls
The shoulder rolls are next on my list of the 24 best flexibility and mobility exercises. Do you want to have controlled shots and passes? Then, you must exercise your shoulders even more. Rotating the shoulders mobilizes the shoulder joints through their full range of motion for powerful yet controlled shots and passes.
Here is a step-by-step guide to doing shoulder rolls.
- Standing upright, make wide backward circles with both shoulders simultaneously.
- Do 10 rotations, then switch direction, keeping your arms by your side throughout the movements.
- Make sure the circles are wide and controlled.
- You can also do arm swings front to back and side to side.
3. Triceps Stretch
The triceps are those muscles at the back of your upper arm. They’re like the power boosters for pushing things away, like when you’re shoving a heavy door open. Stretching the triceps improves overhead arm mobility for throw-ins and shots on goal.
Here is how you do the triceps stretch. Use a towel or strap for assistance.
- Raise one arm up and bend your elbow, reaching your hand down the middle of your back.
- Grasp the wrist or towel and gently pull the arm down and inwards until stretch is felt in the triceps.
- Hold 20-30 seconds. Repeat 2-3 times on each arm.
4. Wrist Flexor Stretch
Wait, why am I stretching my wrist? I don’t use my wrist. If I do, I’ll be penalized, and even worse, a penalty will be awarded to my opponents if I touch the ball in my own penalty box!
All that is true. But I’m not training you wrist stretches to start making ball contact with your hands; it helps maintain mobility for controlled ball contact during passes, traps, and shots. Now that we’re on the same page, here is how you do the wrist flexor stretch.
- Extend one arm straight out with palm facing forward.
- Grab fingers with the other hand and gently pull back until stretch is felt along the inner forearm and wrist.
- Hold 20 seconds. Repeat with palm facing down and pulling fingers upwards.
- Do 2-3 reps per wrist.
5. Cat-Cow Stretch
You’re wondering if I’m serious about these flexibility and mobility exercises today. Yes, I am. People assume them, but you all wouldn’t if you could know their effectiveness.
The cat-cow pose mobilizes the spine for both soccer performance and injury prevention. This is how we’re doing the cat-cow stretch.
- Get on all fours.
- Inhale, arch back, drop belly, and lift gaze (cow pose).
- Exhale and round back, tucking your chin into your chest (cat pose).
- Move continuously between poses for 1-2 minutes, coordinating breath and movement.
- Repeat 1-2 times.
6. Seated Forward Fold
As an athlete or fitness enthusiast, you should be flexible enough to “fold” your body through some of these flexibility and mobility exercises, like this one. The seated forward fold improves hamstring flexibility to excel at headers and high kicks.
This is how we’re doing the seated forward fold.
- Sit with legs extended.
- Engage your core, hinge at your hips, and reach your arms forward to fold over your legs.
- Hold ankles if able or clasp opposite elbows.
- Feel a stretch down the backs of your legs.
- Bend knees to modify.
- Hold for 30 seconds, 2-3 reps.
7. Butterfly Stretch
This is among the best flexibility and mobility exercises I go for when I want to relax my mind. I mean, after long hours writing, I need, no, my body needs some exercise. So we can all stay fit while performing our day-to-day duties.
Enough chit-chat. The butterfly stretch opens tight hips and groin muscles used for quick lateral movements and crosses.
To do the butterfly stretch,
- Sit upright and bring the soles of your feet together, knees out wide.
- Gently press down on the thighs.
- Raise arms overhead on inhale; fold forward on exhale.
- Hold 30 seconds. Repeat 2-3 times.
8. Hip Flexor Stretch
Tight hip flexors compromise mobility; stretching keeps these muscles supple for powerful strides upfield.
Let’s do them.
- Kneel on one leg in a lunge.
- Place the opposite hand on the hip, gently leaning into the front hip flexor until a stretch is felt.
- Protect the back knee as needed.
- Hold 30 seconds, switch sides. Repeat 2-3 times per leg.
9. Quad Stretch
Quads are the muscles at the front of your thighs, right at the top. Think of them like engines – they power you up when kicking a ball. Stretching the quadriceps prevents muscle tightness that hinders acceleration and top sprint speed.
Let’s get down to it.
- Stand upright and bend one knee, grasping the ankle with the same-side hand.
- Gently pull the heel toward the glutes until stretch is felt down the front of your thigh.
- Keep knees together.
- Hold 30 seconds, and switch legs. Do 2-3 reps per leg.
10. Hamstring Stretch
Behind your thighs, we have the hamstring muscles. They’re like stretchy ropes that help you run, kick a ball, or bend down to tie your shoes. Lengthening tight hamstrings protect them from strains during explosive movements like shots on goal.
Let’s do some hamstring stretches.
- Sit with one leg extended.
- Bend the opposite knee and place hands behind the hips for support.
- Hinge forward from hips to feel stretch down the back of the extended leg.
- Only go to the point of mild tension.
- Hold 30 seconds, and switch legs. Repeat 2-3 reps per leg.
11. Calf Stretch
We have the calf stretch among our 24 best flexibility and mobility exercises. Your calves are those muscles in the back of your lower legs, just below your knees. They’re like your tiptoe’s best friends, helping you stand tall, walk cool, and pay cool.
Stretching calf muscles maintains ankle mobility for precise footwork and ball control. Let’s get down to doing calf stretches.
- Facing a wall, place your hands on the wall at shoulder height.
- Step one foot back and straighten the back leg.
- Bend the front knee until a stretch is felt in the calf.
- Hold 30 seconds, and switch legs. Complete 2-3 reps per side.
12. Ankle Rolls
I’m talking about those joints that help your feet move. They’re right above your feet, where you put on your fancy socks. We need to exercise them. Why?
Ankle circles warm up the ankle joints in preparation for pivots, cuts, and shots.
Let’s do ankle rolls.
- Stand on one foot and lift the opposite foot slightly off the floor.
- Don’t bend your knees. Keep your foot straight throughout the movement.
- You can place your hands on your hips or by your sides.
- Trace wide clockwise circles with raised ankle, then counter-clockwise.
- Complete 10 circles in each direction.
- Repeat on the opposite ankle.
- This mobilizes ankles through their full range of motion.
13. Standing Forward Fold
The standing forward fold stretches the hamstrings and calves, enabling full sprint stride length and sweet strikes on goal.
Here is how we do the standing forward fold;
- Stand with feet hip-width apart.
- On inhale, reach arms overhead, then hinge forward from hips on exhale to hang arms and grab opposite elbows.
- Let your head relax toward your knees.
- Hold 30-60 seconds.
- Bend knees to modify intensity. Repeat 2-3 times.
14. Side Stretch
Side stretches increase mobility and length through the obliques and lats for powerful clears down the sidelines.
Here is how we will do the side stretch;
- Stand with feet wide and knees soft.
- Raise one arm overhead. Lean away from the lifted arm, feeling the stretch-up side of your torso.
- Place the other hand on the front thigh for support.
- Hold 30 seconds, switch sides. Complete 2-3 reps per side.
15. Seated Half Spinal Twist
We have a seated half spinal twist, among other flexibility and mobility exercises. How will this help you? Rotating the torso keeps the spine mobile for swiveling to receive passes and turn upfield.
Here is how we’re doing it;
- Sit upright with both legs out straight.
- Cross one leg over the opposite knee.
- Twist at the waist, wrapping your arm around the crossed knee.
- Look over the same-side shoulder.
- Feel stretch in the torso and outer hip.
- Hold 30 seconds each side, 2-3 reps per side.
16. Seated Side Stretch
This seated side bend targets the obliques, hip adductors, and lats for lateral agility around defenders.
Let’s get to know these parts first. I mean, you have to know what you’re working out, right?
Starting with obliques, these are like your body’s side muscles around your belly and waist. They’re like the bodyguards of your twists and turns, helping you bend and flex like a pro.
Then we have hip adductors in your inner thighs, like the buddy muscles near your privates. They’re the secret agents, helping you bring your legs together and giving awesome hugs.
What about the latissimus dorsi, A.K.A lats? They’re those muscles on your back, like giant wings. They’re your superheroes when you need to pull or lift stuff, making you feel strong and ready for action.
So, what is the need to exercise these muscles? To leave the defender eating dust or catch up with the likes of Vivianne Miedema, one of the best WSL players.
So, let’s start right away!
- Sit upright with legs extended.
- Press your palm into the floor on one side and reach the other top arm overhead.
- Lean away from the grounded hand, feeling stretch up the extended side.
- Hold 30 seconds, switch sides.
- Complete 2-3 reps per side.
- You can try with your knees bent and legs folded at the ankles.
17. Lateral Leg Swings
Lateral leg swings strengthen mobility for lateral dodges, shuffles, and change of direction.
Let’s do it.
- Stand upright, gripping the wall or chair back for support.
- Keep hips and spine stationary as you swing one leg out sideways and back across the midline in a controlled pendulum motion.
- Do 10 controlled reps on each leg for 2-3 sets.
- Control motion throughout.
18. Arm Circles
Circular arm swings boost mobility in the shoulders to whip crosses in from the wings and win physical battles.
Let’s get down to doing the arm circles.
- Stand upright with arms extended by sides.
- Make 10 small backward circles with both arms simultaneously, then 10 small forward circles.
- Increase the size of circles and repeat backward and forward rotations for 2-3 sets total.
19. High Kicks
High kicks enhance the mobility of the hips and hamstrings to excel at shots, passes, and explosive sprints.
Here is how you do it.
- Stand upright and slowly kick one leg up in front of the body as high as flexibility allows, keeping the standing leg straight.
- Control return of leg to start position.
- Do 10 reps on each leg, 2-3 sets per side.
- Work on height, balance, and form.
20. Child’s Pose
Today is today! The next best flexibility and mobility exercise is the child’s pose. The child’s pose provides gentle mobilization and recovery for the hips and spine between intense play.
Here is how we’re doing it. Ready?
- From all fours, sit back to bring butt toward heels and chest toward thighs. Arms can extend forward or alongside the body with palms facing up.
- Hold for 1-2 minutes, focusing on full belly breaths.
- Repeat as needed between activities.
21. Dynamic Lunges
Dynamic lunges improve mobility and control through the hips and legs for changes of pace and direction.
Here is how we’ll do it.
- Step into a lunge, dropping back knee toward the floor.
- Keep your torso upright.
- Explosively switch legs, stepping back to the starting position.
- Repeat controlled “lunge jumps” for 10 reps per side, 2-3 sets.
- Increase speed with control.
22. Front Leg Swings
Pendulum leg swings increase the range of motion of the hip flexors and quads for greater sprint power and stride length.
Let’s do the front leg swings.
- Stand upright, gripping stable support.
- Keeping the knee straight, swing your leg forward and back in a controlled sweeping motion.
- Increase height and control.
- Do 10-15 reps on each leg for 2-3 sets.
- Avoid over-swinging.
23. Side Leg Swings
Lateral leg swings boost mobility for lateral dodges and explosive change of direction on the field.
Here’s how we’re doing the side leg swings.
- Stand upright, gripping the wall or chair back for support.
- Keep hips and spine stationary as you swing one straight leg out sideways and back across the midline.
- Do 10 controlled reps on each leg for 2-3 sets.
- Control motion throughout.
24. Wall Hip Flexor Mobilization
Last, we have wall hip flexor mobilization on our 24 best flexibility and mobility exercises. This mobilizes tight hip flexors to restore the full hip extension needed for powerful strides and kicks.
Here is a step-by-step guide on wall hip flexor mobilization.
- Face wall, extend one leg back with knee straight and foot flat.
- Place the same-side hand on the wall. Shift hips forward until a stretch is felt in front of the extended hip.
- Hold 30 seconds, and switch legs.
- Do 2-3 reps per side.
Conclusion
Achieving soccer excellence requires full, pain-free mobility and flexibility through all ranges of motion. By dedicating time each training session to targeted stretching and preparatory joint movements, female players can move freely and fluidly on the field.
Implement these 24 best flexibility and mobility exercises to keep your body responsive and resilient, ready to unleash your full athletic potential. Flexibility cements the foundation that supports your continued success and longevity in the beautiful game.
