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SC Toronto Alumni Barbora Leads Static Stretching Routine Welcome to Part 4 of our Soccer Training at Home series! In this segment, SC Toronto alumni Barbora Fabusova returns to guide us through a comprehensive static stretching routine. Each stretch should be held for at least 30 seconds. So, are you ready to enhance your flexibility and prevent injuries? Let’s focus on maintaining proper form as we stretch!

Static Stretching Routine

1. Standing Quad (Right) To begin, let’s perform a standing quad stretch on your right leg. Grab your ankle and gently pull it toward your glutes. As you do this, you will feel the stretch in the front of your thigh, which is essential for flexibility.
2. Standing Quad (Left) Next, go ahead and switch to your left leg. Repeat the standing quad stretch, and remember to keep your knees aligned. This alignment will help you maintain balance while stretching.
3. Standing Hamstring (Right) After that, transition into a standing hamstring stretch on your right leg. Extend your leg forward while keeping the opposite leg slightly bent. This movement specifically targets your hamstring effectively.
4. Standing Hamstring (Left) Now, let’s switch to the left leg and hold the stretch. This allows you to feel the pull in your hamstring while ensuring both sides of your body receive attention.
5. Alternating Side Lunges (5 seconds per) Following this, perform alternating side lunges, holding each side for 5 seconds. This movement not only engages your inner thighs but also improves overall flexibility.
6. Calf Stretch (Left) Subsequently, step back into a calf stretch on your left leg. Here, push your heel into the ground to feel the stretch in your calf muscle, which is crucial for lower leg flexibility.
7. Calf Stretch (Right) Next, let’s switch to your right leg. Hold the calf stretch while ensuring your back heel remains grounded for maximum effectiveness. This will help maintain proper form.
8. Shoulders with Ankle Roll (Right) Then, roll your right ankle while simultaneously stretching your right shoulder. This combination helps relieve tension in both areas, enhancing overall mobility.
9. Shoulders with Ankle Roll (Left) After that, repeat the same movement on your left side. Again, focus on relaxation as you roll your ankle and stretch your shoulder.
10. Triceps with Ankle Roll (Right) Furthermore, let’s stretch your right triceps while rolling your right ankle. This enhances flexibility and mobility in both the arm and ankle, promoting better movement.
11. Triceps with Ankle Roll (Left) Now, switch to your left triceps and repeat the stretch. By doing this, you ensure that both sides of your body receive equal attention.
12. Neck Stretch with Variations Next, gently stretch your neck in various directions. This step is crucial for relieving tension and improving your range of motion, making it easier to turn your head during play.
13. Forward Bend After that, move into a forward bend. Reach for your toes while keeping your knees slightly bent. This allows for a deeper stretch and helps release tension in your back.
14. Butterfly Stretch Following this, sit on the ground and bring the soles of your feet together. Gently press your knees toward the ground to open up your hips, which is vital for flexibility.
15. Right Leg Extension Hold Then, extend your right leg while keeping the left leg bent. Lean forward to deepen the stretch in your hamstring, allowing for increased flexibility.
16. Left Leg Extension Hold Now, switch to your left leg, holding the stretch to further enhance flexibility. This will help maintain balance and strength in your legs.
17. Cat and Cow Rolls Afterward, on all fours, alternate between arching and rounding your back. This movement releases tension in your spine and promotes better mobility.
18. Downward Dog Next, transition into downward dog. Press your heels toward the ground while elongating your spine for a thorough stretch throughout your back and legs.
19. Cobra Stretch Following this, shift into cobra stretch. This position opens up your chest and stretches your abdominal muscles effectively, promoting better posture.
20. Child's Pose Finally, let’s finish with child’s pose. Relax your back and shoulders while breathing deeply. This position allows your body to fully unwind and recover.

This static stretching routine is not only perfect for post-workout recovery but also essential for enhancing your flexibility.

Quote of the Day:

"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." - Jim Rohn Athlete: Barbora Fabusova Join Barbora in this essential stretching routine to improve your flexibility and mobility! Additionally, stay tuned for more beginner, intermediate, and advanced videos featuring SC Toronto players. Let’s stretch our limits together!

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