All routines

Pre-Soccer Activation for Hips, Knees, and Ankles

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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.