How to... boost your balance

Injury prevention expert, Sharon Heidaripour, used this yoga routine with the Arsenal and Chelsea stars – try it for yourself to improve strength and flexibility

Tree pose

Are you no stranger to feeling a decade older when crawling out of bed the day after a game? Make this move a part of your pre-match warm-up. “Footballers will often suffer from stiff hips after years of jumping, kicking and turning on the dominant side,” explains Heidaripour. “Hold this position for around 15-20 seconds, then repeat it with your opposite leg to open up your groin and hip.”

Single-leg side plank pose

We have had enough of you making excuses for getting bullied off the ball. This exercise will boost your ability to retain possession and then make a pass. “I used this move a lot with Mesut Özil. It replicated him pushing away an opponent, while lifting his leg in a football-specific fashion helped to strengthen his groin.”

Standing pigeon

Is it a bird? Is it a plane? Nope, it’s a handy yoga pose designed to get your body working in sync. “Football operates in three planes of movement – side to side, up and down, and rotational – and yoga is the same. This will aid your strength, balance, mobility and flexibility.”

Half moon pose

If you can master this move, you will soon be able to slalom past defenders without falling flat on your face. Ace. “Ensure you are in perfect alignment, so your arm and leg are in a straight line. This will improve your balance on one leg – which you’re going to need for almost every action in a match – as well as activating glute muscles.”

Warrior III pose

We don’t want any nasty muscle injuries ruining your season, so listen up and add this to your training regime. “This aims to enhance balance and strength on your standing leg and switches on your glutes. Moving your leg forwards and kicking through mimics exactly what happens during a match. It’s perfect to do before a game.”