FITNESS4SOCCER: Training.: Ranges of movement.
NECK.
Flexion, 70-90 degrees. Touch sternum with chin,
Extension, 55 degrees. Try to point up with chin.
Lateral bending, 35 degrees. Bring ear close to shoulder.
Rotation, 70 degrees left and right. Turn head far to the left, then right.
LUMBAR SPINE.
Flexion, 75 degrees. Bend forward at the waist.
Extension, 30 degrees. Bend backwards.
Lateral bending, 35 degrees. Bend to the side.
SHOULDER.
Abduction, 180 degrees. Bring arm sideaways up.
Adduction, 45 degrees. Bring arm towards the midline of the body.
Horizontal extension, 45 degrees. Swing arm horizontally backward.
Horizontal extension, 130 degrees. Swing arm horizontally forward.
Vertical extension, 60 degrees. Raise arm straight backward.
Vertical flexion, 180 degrees. Raise arm straight forward.
ELBOW.
Extension , 180 degrees. Straighten out lower arm.
Flexion, 150 degrees. Bring lower arm to the biceps.
Supination, 90 degrees. Turn lower arm so palm of the hand faces up.
Pronation, 90 degrees. Turn lower arm so the palm faces down.
WRIST.
Flexion, 85 degrees. Bend wrist so palm nears lower arm.
Extension, 70 degrees. Bend wrist in opposite direction.
Radial deviation, 20 degrees. Bend wrist so thumb nears radius.
Ulnar deviation, 40 degrees. Bend wrist so small finger nears ulna.
HIP.
Flexion, 120 degrees. Flex knee and bring thigh close to abdomen.
Extension, 30 degrees. Move thigh backwards without moving pelvis.
Abduction, 50 degrees. Swing thigh away from the midline.
Adduction, 25 degrees. Bring thigh toward and across the midline.
KNEE.
Flexion, 130 degrees. Touch calf to hamstring.
Extension, 15 degrees. Straighteen out knee as much as possible.
ANKLE.
Extension, 20 degrees. Bend ankle so the toes point up.
Flexion, 45 degrees. Bend ankle so that the toes point down.
