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Is yoga good for football players? What are the benefits?
Football is a game of speed, power, and skill - but it’s also a game of balance, recovery, and resilience, and that’s where yoga comes in. Yoga isn’t just about flexibility; it’s about building strength in ways the gym can’t and helping focus your mind so you can stay ahead of the game during intense matches.
Whether you’re working towards your next big game or simply want to move, think, and play better, yoga could be the training tool you didn’t know you needed. To help you learn more about the benefits, in this blog, we’ll take you through how to incorporate yoga into your football training.
Yoga benefits for footballers
Yoga offers numerous physical and mental benefits for footballers, giving players a powerful way to improve performance while protecting their bodies from the demands of the game. A few ways it can improve your performance include:
- Injury prevention - Yoga improves flexibility, which allows your joints and muscles to experience a better range of motion by reducing strain. It also helps balance muscle strength, which can lower the risk of pulls and tears.
- Faster recovery - If you do happen to get injured or are feeling sore after a match, yoga is a surefire way of getting you back on the pitch. Gentle stretching and breathwork improve blood flow, thereby speeding up healing after matches. Certain yoga practices, such as restorative yoga styles and Pranayama also calm the nervous system - which can reduce post-match aches and adrenaline.
- Improved performance - Not only does yoga offer a better range of motion, but it also helps with stronger balance and coordination, supporting players with agility and control over the ball. It promotes good core strength, which can improve sprinting, jumping, and quick turns - all essential things any player should be good at on the pitch.
- A good mental edge - More than just supporting your physical activity, yoga helps give players a much-needed mental edge. Breathwork trains you to stay calm and make better decisions under pressure, while the practice of sustainable conditioning complements high-intensity training without overloading the body
If you want to learn more about how yoga can improve your daily life, then you can read up on our blog about the benefits of yoga for men.
Yoga stretches for football players
Now that we know the great benefits of doing yoga alongside your football training, let’s discuss which poses are the best for football players and how to do them. Below, we’ve included some yoga poses that really focus on stretching out those essential muscle groups that footballers need. Keep in mind that these poses should be done for around 20-30 seconds each, while maintaining a deep focus on deep breathing and posture.
Downward-facing dog
This pose stretches the hamstrings, calves, and lower back while also strengthening the shoulders - great for stretching tight posterior muscles after running and sprinting, which players will naturally do a lot of.
To do this pose, kneel on all fours with your knees under your hips, and spread your hands out just in front of your shoulders. Inhale and lift your hips upwards, straightening the legs and place the heels down to the ground to feel the stretch.
Intense forward fold
The intense forward fold focuses on stretching out your hamstrings, gluteals and erector spinae. It also helps promote pelvic stability and enhances the ability to fold from the hips - which improves essential movement for players.
To do this pose, stand up straight with your legs shoulder-width apart and bend at the hip, bringing your head close to the floor and placing your hands on the ground by your feet. You shouldn’t force the stretch, and if you can’t go all the way down, you can modify this pose by placing your hands on a block or holding around the lower leg; introduce a slight bend in the knees for an easier stretch.
Lunge pose
Ideal for opening up the hip flexors and quads and countering the constant forward motion and short strides in football. It’s also great for working on your balance as well.
For this pose, start by stepping your right foot forward into a long stride while keeping your feet hip-width apart for stability. Gently lower your left knee to the floor, untucking your toes so the top of your foot rests on the mat or ground. Make sure your right knee stays directly above your ankle to protect the joint. Slowly shift your hips forward until you feel a stretch in the front of your left hip and thigh, keeping your torso upright and core engaged. For a deeper stretch, you can raise your arms overhead with your palms facing each other.
Pigeon pose
This pose is a great deep hip opener that eases tightness from explosive movements and quick turns, improving mobility - something every athlete can benefit from. To do this, start on your hands and knees, then slowly bring your right knee forward and place it just behind your right wrist. Let your right shin rest on the floor at a comfortable angle - don’t worry if it’s not perfectly straight. Stretch your left leg straight back behind you, keeping the top of your foot flat on the floor
Camel pose
The camel pose is a great yoga stretch for footballers because it opens up the chest, stretches the hip flexors, and improves spinal flexibility - areas that often get tight from running, tackling, and forward-leaning postures on the pitch.
To do the camel pose, start by kneeling on the floor with your knees hip-width apart. Keep your thighs perpendicular to the ground and place your hands on your lower back for support. Slowly lean back, lifting your chest toward the ceiling while gently arching your spine. If you feel comfortable, reach your hands back to grasp your heels, keeping your neck long and relaxed.
Warrior pose
The Warrior Pose is a powerful yoga stretch that benefits footballers by building leg strength, improving balance, and increasing stamina. This pose strengthens the legs, opens the hips, and enhances focus - all great areas for players to work on.
To do the warrior pose, start standing with your feet wide apart, about three to four feet. Turn your right foot out 90 degrees and your left foot slightly inwards. Bend your right knee so it’s directly above your ankle, making sure your thigh is parallel to the ground. Keep your hips facing forward and your chest lifted. Stretch your arms out to the sides at shoulder height, palms facing down, and gaze over your right hand.
How to include yoga in your football routine?
There are luckily many ways for you to include yoga in your regular football training routine. Yoga workouts should be done for around 15-20 minutes, with each pose taking around 20-30 seconds.
You can use yoga as a warm-up or even as a post-game cool-down. Or, if it better suits your needs, you can do yoga in your own time (we recommend around two to three times a week) in order to improve your flexibility and performance.
Improve your performance with Avec Sport
Yoga offers footballers a unique blend of physical and mental benefits that can elevate their game to the next level. By improving flexibility, strength, balance, and focus, it helps players perform better on the pitch while reducing the risk of injury and speeding up recovery. Whether you’re a seasoned pro or just passionate about the sport, integrating yoga into your training routine can enhance your stamina and your mental sharpness.
If you’re ready to dive into better performance and an enhanced routine, then make sure you’ve got some supportive kit to stand by you during your football and yoga training. Browse our full sportswear collection for fitness clothes that promote movement and wick sweat to ensure a comfortable workout.