The SILVER Soccer Prehab Program at LIFT Fitness & Physiotherapy

Start on hands and knees and stick one leg straight out to the side, then sit back towards your foot and hold the stretch for 2-3 seconds then return to the starting position. Do 6 times and switch sides.

Start in the same position is the adductor rock, with hips over the knee and shoulder over the hand. Take the arm on the same side as the straight leg and rotate under your body, then rotate away and open your chest up to the sky. Do this 6 times per side.

Laying on your back grab one leg and hold it just behind the thigh, and keep the other leg straight and on the ground. Then straighten the leg you are holding and push the foot up to the sky. Move slowly taking 2-3 seconds to straighten and bend the leg again. Do this 6 times per side.

Start by kneeling on one knee with the other foot on the ground in front of you. The bent knee should be at 90 degrees with the thigh parallel to the ground. Make sure your shoulders hips and knee are all in a straight line on the kneeling leg. Now Roll your hips backwards and stretch the hip flexor slightly, holding this position squeeze your glute on the kneeling leg and hold for 3 seconds. Repeat 6 times per side.

Starting in a strong push up position lift your hips up into the sky and push your chest down towards your feet and push the ground away from you. Make sure to keep your legs straight and try to keep your heels pressed down into the ground. Return down to the plank position and repeat 6 times

Start in a seated position with your feet just wider than hip width apart and flat on the ground and knees bent. Then let both knees fall down to one side, Then take the top knee and lift it away back to the middle, move until you can go no further without the other leg following and let then let both knees fall out to the other side. do this 5 times per side.

Start by putting the band around your knees, laying on your back with knees bent to about 90 degrees and feet flat on the ground. Then Squeeze and activate your glutes and drive your hips up off the ground, at the top hold for 1 second and lower back down. Make sure not to arch your back at the top of this movement.

Start by laying on your stomach with the band around your ankles and legs straight. The moving just one leg, bend your knee and try to pull your foot up towards your hips. Then slowly let your foot back to the start position. Do 10 on one side, then switch legs.

Start on hands and knees with hips directly over the knees, and shoulders over the hands. Then take one leg and extend it out behind you pushing straight back and extend as far as you can. At the same time take the opposite arm and lift it straight out in front of you, then return to the start position and repeat on the other side. It is important here to keep your hips and shoulders level. Imagine having a soccer ball on your back and not letting it fall when you lift arms or legs. Do this 12 times, switching sides between each rep.

Attach your band to something solid like post or a chain link fence or a bench. Then put one of your feet through and stand so the band is pulling the foot away from your other foot. Have your feet just wider than hip width apart, then step your feet together by pulling your leg in with your groin, and then slowly step back out to the start position.

Start by laying on your back with legs lifted up off the ground and arms pointing straight up to the sky. Then lower both legs down to the ground at the same time as you raise both arms above your head. Then lift both arms and legs to the start position. if this is to hard then just do one arm and leg at a a time and then switch sides.The whole time the movement is being done your low back should not lift off the ground so you can maintain a strong core. Do this 12 times.

Have the band around your knees and get into a little squat with the knees just slightly bent and your chest upright. Then start with one leg and step your feet apart and then step the other foot back together. At walking speed take 8 sideways steps in one direction then stop and walk back 8 steps in the other direction.

Standing with feet together and the band around your knees quickly drop down into a squat, catch and hold for 1-2 seconds. When dropping into the squat feet should be about shoulder width apart and make sure to push your knees out into the band so they are directly over your feet. Drop and catch your self 5 times

Have the band around your knees and squat down until your knees are just about at 90 degrees, keep your chest up and knees out over your feet, don't let them fall in. Now hold the squat position for three seconds. Once three seconds is up try to jump up as high as you can. do this 5 times and then repeat these three exercises for another set.

Start by standing with all your weight on one leg. Then drive the other knee up to your chest until your thigh is parallel to the ground, then straighten the leg back out and then extend it back behind you as you bend at the hip of the other leg. Keep a nice straight line from your head all the way to your toes. Once you are down in the "figure skater pose" rotate your hips up to the sky. Do 5 on one leg then switch to the other side.

Standing on just one leg squat down about half way then stand back up. It is okay to touch the ground with your other foot to reset you balance if needed. important things to remember for this exercise are to keep your knee inline with your toes, try not to let it fall inwards, keep your hips level, and keep your chest upright. Do 5 per leg and then repeat each of these exercises for one more set.

Similar to our last squat catch, stand with your feet together but without the band this time. Now let yourself drop down and catch your self on just one leg in a half squat position and try to hold your balance for 2-3 seconds then stand back up and repeat 3 times per side. Remember to keep your knees over your foot

Start by standing on just one leg with your knee slightly bent. Holding you balance in the position you are going to jump sideways and land and catch your balance with a slightly bent knee on the other leg. Make sure to regain your balance and be stable before jumping sideways back to the other foot. Land on each foot 3 times, then do a second round of these two exercises.