Hamstring Rolling – Increase Flexibility for Football Players
Watch how to perform Hamstring Rolling to loosen and activate the back of your legs before football training.
How to Do Hamstring Rolling
Sit on the floor with a foam roller placed under the back of your thighs.
Support your weight with your hands behind you, lifting your hips slightly.
Roll slowly from just above the knees to just below the glutes.
Pause for a few seconds on any tight or sore spots.
Continue for 30–45 seconds on each leg or both legs together.
Why Hamstring Rolling Matters
Hamstring Rolling releases tightness in the back of the legs, improving flexibility, sprint mechanics, and stride length.
For football players, this means:
Better acceleration and deceleration.
Reduced risk of hamstring strains.
Improved balance and stability in quick changes of direction.
Warming up the hamstrings helps you move more efficiently and reduces injury risk during high-intensity play.
Exercise Details
Focus Area: Hamstrings
Equipment: Foam roller
Duration: 30–45 seconds each leg
Skill Level: All levels
Combine With These Warm-Up Exercises
Football Training Categories
Ready for the next step?
Explore the Ballmaster Training Mat for 100+ free skill videos and create your own training routines.