Yoga Strength Training for Footballers

Yoga strength training exercises for football players

Yoga can be a valuable addition to a football player's training routine. It helps improve flexibility, balance, core strength, and mental focus, which are all important for football performance. Here are some yoga strength training exercises that can benefit football players:

1. Downward Dog Pose (Adho Mukha Svanasana):

   • Strengthens: Shoulders, arms, legs, and core.

   • How to do it: Start in a push-up position and push your hips upward, forming an inverted "V" shape with your body.

2. Warrior Poses (Virabhadrasana I, II, III):

   • Strengthens: Legs, core, and improves balance.

   • How to do it: These are a series of poses that involve lunging and extending your arms and legs in various directions.

3. Plank Pose (Phalakasana):

   • Strengthens: Core, shoulders, and arms.

   • How to do it: Begin in a push-up position with your arms extended and your body in a straight line from head to heels.

4. Bridge Pose (Setu Bandha Sarvangasana):

   • Strengthens: Glutes, lower back, and hamstrings.

   • How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up while keeping your feet and shoulders on the ground.

5. Tree Pose (Vrikshasana):

   • Strengthens: Leg muscles and improves balance.

   • How to do it: Stand on one leg and place the sole of your other foot against your inner thigh or calf. Balance while keeping your hands in a prayer position.

6. Boat Pose (Navasana):

   • Strengthens: Abdominals and hip flexors.

   • How to do it: Sit on the floor, bend your knees, and lift your feet off the ground, balancing on your sit bones. Extend your arms forward to parallel with the ground.

7. Dolphin Pose (Ardha Pincha Mayurasana):

   • Strengthens: Shoulders, arms, and core.

   • How to do it: Start on your hands and knees, then lower your forearms to the ground. Walk your feet in towards your elbows and lift your hips upward.

8. Cat-Cow Stretch (Chakravakasana):

   • Strengthens: Spinal muscles and improves flexibility.

   • How to do it: Start on your hands and knees, arch your back like a cat (cow pose) and then round your back (cat pose) in a flowing motion.

9. Pigeon Pose (Eka Pada Rajakapotasana):

   • Strengthens: Hip muscles and improves flexibility.

   • How to do it: From a plank position, bring one knee forward and place it near your hand. Extend your other leg behind you, keeping your hips square.

10. Child's Pose (Balasana):

    • Relaxes and stretches the back and shoulders.

    • How to do it: Kneel on the floor and sit back on your heels. Extend your arms forward and lower your forehead to the ground.

Incorporating these yoga strength training exercises into your regular training routine can help football players improve their strength, flexibility, and overall performance while reducing the risk of injury. Breathe deeply and hold each pose for a few breaths or longer to maximize the benefits

Hakan Dokuzoglu

Yoga Instructor

Contact:07501838888