Power Yoga for Soccer

By Gwen Lawrence BS LMT E-Ryt500 Registered Yoga Therapist

Soccer is a very fast paced and demanding sport.  In the course of one game players can run 7-8 miles! In order to perform at your best you need to understand the Power Yoga for Sports philosophy that it is not all about strength training! The definition of power on the field is strength plus flexibility, that is what builds true performance power.

It is clear to any soccer enthusiast that you need to pay very close attention to your legs for the game.  Your training should be more specific.  A soccer player should look to:

§  Keep flexible hamstrings, quadriceps, IT bands

To keep up with the rigors of running, cutting, and changing direction and long grueling days on the filed

§  Work stability yet supple ankles

The more range in the ankles the more speed and agility on the field, the quicker the moves and more able to change direction on the dime

§  Keep knees safe

To stay in the game to keep the speed, knees are the keystone to soccer health, no sport can compare to the torqueing and twisting done in soccer

§  Open hips to further protect the knees

Studies have shown that the more open and flexible the hips are the less energy transferred to the knees and significantly decreases stress and strain on the vulnerable joint

§  Maintain full rotation of the spine, as well as flexion and extension

The more flexible the back the greater your field of vision and less likely the ball will be stolen from you, also the more torque that can be generated to turn and shoot on the dime

§  Keep a flexible strong neck

A continuation of a flexible spine an open neck allows you to read the field with skills of an owl, if you are inhibited from turning your neck in either direction you ru the risk of increased blind spots and the ball being stolen away from you without warning

§  Work to open and strengthen wrists and forearms

Not often thought about for soccer but just as crucial, for the simple reason that risky acrobatic moves on the field often lead to falling on one hand and wrist.  If the wrist is open properly you will get up without damage in the joint or the forearm.


Incorporating yoga into your already packed soccer training could be the missing piece of the puzzle and key to getting to the next lever.  Before starting any Yoga routine, research a properly trained teacher.  Try these critical poses 1-3 times per week:


§  Seated crossed legged twist

§  Seated forward bend

§  Straddle standing forward bend

§  Lunge twist

§  Triangle pose

§  Frog

§  Pigeon

§  Lying spinal twist

§  Hero’s pose

§  Plank hold with wrist openers

Check out www.poweryogaforsports for more information on Power Yoga for Soccer programs.