Warming Up before Soccer with a Stretching Routine

Before a match or practice, every soccer player should go through some type of stretching routine. A qualified fitness instructor can create a personalized program. If a custom routine is not feasible or practical, try the following extensions.
Quadriceps: Stand against a wall. Bend one leg behind you, using one hand to stabilize yourself against the wall and the other to keep your leg in place by holding onto your foot. To make the stretch, gently pull your foot up.
Hamstrings and calves: Sit on the floor. With one foot extended in front of you, extend your arm toward your foot. While sitting upright, keeping your back straight, move your arm down your leg as far as possible.
Groin: Sit on the floor. Put the soles of your feet together, with your knees bent to the side of your body. Then, keeping your back straight, try to press your knees as close to the floor as possible. Push your chest out while you do this.

Lower back: Lie on your back. Pull one or both knees toward your chest while keeping your shoulders and head on the floor.
Calf and Achilles: Stand against a wall. Put one leg forward, bending it at the knee. Push forward against the wall, keeping your back foot flat on the floor. The front leg stretches the Achilles tendon and the back leg stretches the calf muscle. Switch legs and repeat the stretch.
Hip flexion: Get on one knee. Bend your back leg so that the knee is near the floor with your front leg and hands extended toward your toes.