# Weekend Football Mobility for Tight Hips and Calves

A practical mobility routine for weekend players, parents on the sideline, and anyone with tight hips, calves, back, and groin.

- URL: https://forma-web.online/routines/soccer-dad-mobility/
- Duration: About 8 min
- Admin slug: soccer-dad-mobility

## 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. Standing Calf Stretch

1 set · 35s hold · 10s rest · both sides

Step one foot back and press the heel down. Keep toes forward and breathe.

#### Steps
- Step one foot back.
- Press the back heel down.
- Point both feet forward.
- Keep the chest relaxed.
- Breathe into a gentle calf stretch.

#### Cues
- Heel down.
- Toes forward.
- Breathe slowly.

#### Common mistakes
- Turning the back foot outward.
- Lifting the heel.
- Pushing into sharp pain.

### 2. Cossack Squat Shift

2 sets · 6 reps · 20s rest · both sides

Shift side to side in a wide stance. Use a shallow range and keep the working heel grounded.

#### Steps
- Stand in a wide stance.
- Shift toward one side.
- Bend the working knee.
- Keep the working heel grounded.
- Move side to side in a comfortable range.

#### Cues
- Stay shallow first.
- Heel stays down.
- Knee tracks toes.

#### Common mistakes
- Dropping too deep too soon.
- Letting the heel lift on the working side.
- Twisting the knee inward.

### 3. Half-Kneeling Hip Flexor Stretch

1 set · 40s hold · 10s rest · both sides

Tuck pelvis slightly, squeeze the back glute, and shift forward until the front hip opens.

#### Steps
- Set up in half-kneeling or a split stance.
- Gently tuck the pelvis.
- Squeeze the back glute.
- Shift forward slightly from the hips.
- Hold the stretch in the front of the hip.

#### Cues
- Back glute on.
- Ribs stacked.
- Shift gently.

#### Common mistakes
- Arching the lower back.
- Dropping into the front knee.
- Chasing a stretch in the low back.

### 4. Open Book Rotation

1 set · 8 reps · 10s rest · both sides

Lie on your side, knees bent, and rotate the top arm open. Follow the hand with your eyes.

#### Steps
- Lie on your side with knees bent.
- Stack the knees and hips.
- Reach the top arm forward.
- Rotate the top arm open.
- Follow the hand with your eyes and return slowly.

#### Cues
- Knees stay stacked.
- Rotate through the ribs.
- Follow the hand.

#### Common mistakes
- Letting the knees slide apart.
- Forcing the shoulder to the floor.
- Twisting only through the neck.

### 5. Hamstring Sweep

2 sets · 8 reps · 15s rest · both sides

Step one heel forward, hinge slightly, and sweep hands toward the toes. Keep the back long.

#### Steps
- Step one heel forward.
- Keep that leg softly straight.
- Hinge slightly from the hips.
- Sweep the hands toward the toes.
- Return tall and switch sides.

#### Cues
- Heel forward.
- Back stays long.
- Sweep gently.

#### Common mistakes
- Rounding the back heavily.
- Locking the front knee hard.
- Pulling into nerve-like tingling.