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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.
- Begin in a comfortable, standing position.
- Fully extend one arm at about shoulder height or higher with hand opened and palm and fingers facing the ground.
- Lift leg the opposite leg as the extended arm straight forward in a swift kicking motion.
- Repeat 10-12 times.
- 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”.
Image borrowed from Ny Times
