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Straight Leg Kick

Straight Leg Kick

Also known as leg swings and leg extensions, the straight leg kick is one of the most under-utilized dynamic stretching exercises.

It is good for stretching the hamstrings, glutes, and lower back; and can also be useful for helping soccer players improve their follow-through.

  1. Begin in a comfortable, standing position.
  2. Fully extend one arm at about shoulder height or higher with hand opened and palm and fingers facing the ground.
  3. Lift leg the opposite leg as the extended arm straight forward in a swift kicking motion.
  4. Repeat 10-12 times.
  5. Change extended arm and leg and repeat again.
  • The first 2-3 reps with each leg should¬† not be full force, however successive ones should be.
  • Player may have a tendency to “cheat”. Players should bring their leg to their hand and not vice-versa.
  • Toes should be pointed upward as leg is parallel with the ground.
  • As an alternative injured players or those in need of assistance can perform these slowly while leaning against a wall or while laying down using a resistance band.
  • More advanced players should take a step between each “kick”.
The straight leg kick

Image borrowed from Ny Times

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