# Pre-Soccer Activation for Hips, Knees, and Ankles


- URL: https://forma-web.online/routines/pre-soccer-activation/
- Duration: About 14 min
- Admin slug: pre-soccer-activation

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Ankle rocks

1 set · 10 reps

Drive the knee forward over the toes with the heel down.

#### Steps
- Set one foot slightly forward.
- Keep the heel on the floor.
- Drive the knee forward over the toes.
- Keep the arch from collapsing inward.
- Rock back and repeat.

#### Cues
- Heel stays down.
- Knee tracks toes.
- Arch stays active.

#### Common mistakes
- Lifting the heel.
- Letting the foot collapse inward.
- Forcing a painful ankle or knee range.

### 2. Ankle circles

1 set · 10 reps

Slow circles both directions to wake up the foot and ankle.

#### Steps
- Lift one foot slightly off the floor.
- Move the ankle in slow circles.
- Keep the rest of the leg relaxed.
- Circle both directions.
- Switch sides after the reps.

#### Cues
- Slow circles.
- Move from the ankle.
- Both directions.

#### Common mistakes
- Rushing the circles.
- Moving the whole leg instead of the ankle.
- Forcing a pinchy range.

### 3. Leg swings (front to back)

1 set · 12 reps

Use support if needed. Smooth motion, not maximal range.

#### Steps
- Hold support if needed.
- Stand tall on one leg.
- Swing the free leg forward and back.
- Keep the movement smooth, not maximal.
- Switch sides after the reps.

#### Cues
- Stand tall.
- Swing smoothly.
- Use support.

#### Common mistakes
- Arching the back to swing higher.
- Twisting the pelvis.
- Swinging into a sharp stretch.

### 4. Leg swings (side to side)

1 set · 12 reps

Open the hips gently and stay tall through the torso.

#### Steps
- Hold support and stand tall.
- Swing one leg across the body.
- Then swing it gently out to the side.
- Keep the torso quiet.
- Switch sides after the reps.

#### Cues
- Torso stays tall.
- Open the hip gently.
- Smooth rhythm.

#### Common mistakes
- Rotating the trunk to fake range.
- Snapping into the outer range.
- Letting the standing knee collapse.

### 5. Adductor rock-backs

1 set · 8 reps

One leg out to the side, hips back, easy controlled reps.

#### Steps
- Start on hands and knees.
- Extend one leg out to the side.
- Keep the spine long.
- Rock hips back until the inner thigh stretches.
- Return forward with control.

#### Cues
- Hips move back.
- Spine stays long.
- Gentle groin stretch.

#### Common mistakes
- Rounding the back heavily.
- Twisting away from the extended leg.
- Forcing a painful groin stretch.

### 6. 90/90 hip switches

1 set · 10 reps

Rotate side to side under control.

#### Steps
- Sit with both knees bent in a 90/90 shape.
- Place hands behind you if needed.
- Rotate both knees to the other side.
- Keep the movement controlled.
- Pause briefly before switching back.

#### Cues
- Move slowly.
- Use hands if needed.
- Hips rotate, not knees.

#### Common mistakes
- Dropping the knees quickly.
- Forcing the knees through discomfort.
- Rounding and collapsing through the spine.

### 7. Glute bridge

2 sets · 10 reps · 1s hold · 15s rest

Drive through heels and squeeze glutes at the top.

#### Steps
- Lie on your back with knees bent.
- Place feet hip-width apart.
- Press through the heels.
- Lift hips until the body forms a straight line.
- Squeeze glutes, then lower with control.

#### Cues
- Push through heels.
- Squeeze glutes.
- Ribs stay down.

#### Common mistakes
- Overarching the lower back.
- Pushing through the toes.
- Letting knees collapse inward.

### 8. Side-lying clamshell

2 sets · 10 reps · 15s rest

Keep pelvis still and feel the side glute work.

#### Steps
- Lie on your side with knees bent.
- Keep feet together.
- Stack hips and brace lightly.
- Open the top knee without rolling the pelvis.
- Lower with control.

#### Cues
- Feet stay together.
- Pelvis stays still.
- Move from the hip.

#### Common mistakes
- Rolling the hips backward.
- Lifting both feet.
- Rushing through the reps.

### 9. Marching bridge

2 sets · 8 reps · 20s rest

Hold bridge position and alternate lifting one foot slightly.

#### Steps
- Lift into a glute bridge.
- Keep ribs down and hips level.
- Lift one foot slightly off the floor.
- Place it back down quietly.
- Alternate sides without dropping the hips.

#### Cues
- Hips stay level.
- Small foot lift.
- Move quietly.

#### Common mistakes
- Letting hips twist side to side.
- Lifting the foot too high.
- Arching the lower back.

### 10. Pogo hops

2 sets · 15 reps · 20s rest

Quick light contacts on the balls of the feet. Skip if the knee is grumpy.

#### Steps
- Stand tall on the balls of the feet.
- Keep knees soft.
- Make quick, light hops in place.
- Use the ankles like springs.
- Stop if the knee feels irritated.

#### Cues
- Light contacts.
- Soft knees.
- Springy ankles.

#### Common mistakes
- Landing heavily.
- Locking the knees.
- Continuing when the knee feels irritated.

### 11. A-skip

2 sets · 20 reps · 20s rest

Rhythmical skips with tall posture and active foot strike.

#### Steps
- Stand tall and start with a marching rhythm.
- Drive one knee up.
- Keep the foot active under the body.
- Add a light skip if comfortable.
- Keep the rhythm crisp and controlled.

#### Cues
- Tall posture.
- Active foot.
- Crisp rhythm.

#### Common mistakes
- Leaning backward with each knee lift.
- Letting feet slap the floor.
- Turning it into uncontrolled jumping.

### 12. High-knee march

2 sets · 10 reps · 15s rest

Drive knee up and keep the standing leg strong.

#### Steps
- Stand tall with ribs stacked over hips.
- Lift one knee toward hip height.
- Keep the standing leg strong.
- Place the foot down quietly.
- Alternate sides with control.

#### Cues
- Tall posture.
- Strong standing leg.
- Quiet steps.

#### Common mistakes
- Leaning back to lift the knee.
- Letting the standing knee collapse.
- Rushing and losing balance.