Regeneration workout for football
Regenerate like the German National Football Team
Most footballers know how important regular training is for improving performance. However, recovery is often overlooked in many sports. The regeneration workout for football plays an equally important role. You’ll only improve your performance if your body is given enough time to recover. Fatigue worsens your performance and increases the risk of injury. That’s why active regeneration workouts are important in football.
For an effective regeneration workout after football, we recommend working on the following areas of the body:
- Soles of the feet
- Calf muscles
- Shin
- Thigh muscles
- Glutes
What do you need to consider during a regeneration workout for footballers?
- Perform the exercises slowly
- Slow breathing (the exhale should be slightly longer than the inhale)
- Relax the muscles
Calf massage
While sitting, bend one leg and place the calf of your straight leg on the BLACKROLL®. Lift your buttocks off the ground and slowly roll your calf.
Rear thigh massage
While sitting, place both thighs on the BLACKROLL®. Place your hands behind you for support, lift your buttocks and slowly roll the back of your thighs.
Shin massage
Kneel on all-fours and place your shin on the BLACKROLL®. Slowly roll your shin from the knee down to your ankle.
Front thigh massage
Place the BLACKROLL® under your thighs, supporting your weight on your forearms. Slowly roll the front of your thigh from the knees to the hips.
