Pro Soccer Players Swear By This 20-Min Mobility Workout

Book a Call to Get Mentored By Me So I Can Get You Directly Into a Club for a Trial: https://www.ricfitacademy.com/proplay... 00:00 – Intro: purpose, no ads, myofascial background and mentor 00:45 – When to do this session (post-training or before bed) + quick plan 01:00 – Warm-up: knee lifts to wake up hip flexors (arms coordinated) 01:35 – Warm-up: leg lifts to the side for adductors/hips 01:54 – Warm-up: front–side–across patterns to open the hips 02:28 – Pelvic tilts: posterior/anterior control + nasal breathing 03:58 – Activation: psoas lifts (10 each leg) 04:45 – Stretch 1: figure-4 glute stretch — setup, low-back flat, double-chin cue 05:58 – Stretch 1 continued: switch sides and second set, breathe light 07:24 – Stretch 2: gracilis/adductor — beginner position (heel inline with knee) 09:40 – Stretch 2 progressions: evert foot then point toes, safety cues 12:20 – Stretch 2 other side: beginner and progressed versions 14:39 – Stretch 3: hamstring/adductor line — anterior tilt, slight inversion, reach 16:35 – Stretch 3 continued: repeat sets, elongation and posture reminders 18:44 – Finish: hydrate for healthy fascia (why it matters) 19:00 – Outro: like/subscribe/share, request for more videos A 10–15 minute myofascial mobility session designed for footballers: quick dynamic warm-up (knee lifts, side lifts, pelvic tilts, psoas activation), then three targeted static stretches—figure-4 glute, gracilis/adductor series (with safe progressions), and a hamstring/adductor line reach using precise cues (low-back flat, double-chin, anterior tilt, foot inversion/eversion). Learn when to do it (post-training or before bed), how to breathe (light nasal), what to feel (no pain, only length), and why hydration supports healthy fascia. Quality over quantity—short, focused sets to restore hips and low back, reduce groin tightness, and recover faster for match day.