{"id":12002,"date":"2021-02-11T11:44:58","date_gmt":"2021-02-11T11:44:58","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=12002"},"modified":"2024-08-15T15:06:20","modified_gmt":"2024-08-15T15:06:20","slug":"muay-thai-stretching-routine-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","title":{"rendered":"Muay Thai Stretching routine .pdf [Joe Rogan]"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"daily-stretching-routine-for-muay-thai\">Daily Stretching Routine for Muay Thai <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">pdf can be downloaded near the bottom&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note that the risk of injury is quite high when compared to static stretching. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To <strong>mitigate the risk of injury, make sure you get as warm as possible<\/strong>. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To mitigate the risk of injury &amp; make stretching much more effective &#8211; get warm &#8211; as warm as possible whilst remaining safe in terms of heart rate and Blood Pressure etc<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Go for a run, have a hot bath, do whatever you need to do to raise your muscle temperature. Chewing ginger actually helps quite a bit!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"daily-stretching-routine-muay-thai\">Daily Stretching Routine Muay Thai<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cossack Squats x 20<\/li>\n\n\n\n<li>Sumo Squats x 20<\/li>\n\n\n\n<li>Reverse Lunges x 10 each leg<\/li>\n\n\n\n<li>Leg swings &#8211; front to back x 10 each leg<\/li>\n\n\n\n<li>Leg swings &#8211; side to side x 10 each leg<\/li>\n\n\n\n<li>Side kicks x 10 each side<\/li>\n\n\n\n<li>Front kicks x 10 each side<\/li>\n\n\n\n<li>Head kick Roundhouse x 5 each side<\/li>\n\n\n\n<li>Dummy roundhouse into Front kick x 5 each side<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/XE6nWm2n7lE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Download the Routine by clicking the &#8220;Download&#8221; button:<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-99578899-2c2c-473b-8559-14c75cac9cb7\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/muay_thai_stretching_routine.pdf\">muay_thai_stretching_routine<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/muay_thai_stretching_routine.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-99578899-2c2c-473b-8559-14c75cac9cb7\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cossack Squat<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/SiKqOc1nzHEAC4d5fX\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/SiKqOc1nzHEAC4d5fX\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Cossack Squat<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sumo Squat<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/bLYqHJAlgCDE4\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/bLYqHJAlgCDE4\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Sumo Squat (Dumbbells not necessary!)<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Reverse Lunge<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/media.giphy.com\/media\/55rNsP9CF0SLknZ1nj\/giphy.gif\" rel=\"nofollow\">https:\/\/media.giphy.com\/media\/55rNsP9CF0SLknZ1nj\/giphy.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Reverse Lunge<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s an infographic about the SAID principle &#8211; Specific Adaptations to Imposed Demands.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is important to keep in mind when designing a training programme for Muay Thai<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1088\" height=\"5875\" data-attachment-id=\"8320\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/infographicmmastrengthconditioning-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?fit=1088%2C5875&amp;ssl=1\" data-orig-size=\"1088,5875\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"InfographicMMAstrengthConditioning\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?fit=190%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?resize=1088%2C5875&#038;ssl=1\" alt=\"mma infographic\" class=\"wp-image-8320\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just to emphasise how effective it is to get hot before you stretch &#8211; I&#8217;ve been doing yoga in the bath &#8211; you can stretch much further and the risk of injury is greatly reduced. My progress has been increased\/accelerated massively with hot yoga at home.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"3264\" height=\"2448\" data-attachment-id=\"12254\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/20210505_092249\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?fit=3264%2C2448&amp;ssl=1\" data-orig-size=\"3264,2448\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;SM-A515F&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1620206569&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;3.72&quot;,&quot;iso&quot;:&quot;500&quot;,&quot;shutter_speed&quot;:&quot;0.0303&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"20210505_092249\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?fit=1024%2C768&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/05\/20210505_092249.jpg?resize=3264%2C2448&#038;ssl=1\" alt=\"\" class=\"wp-image-12254\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[784152948,784152946,34941026,81525],"class_list":["post-12002","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-boxing","tag-fitness","tag-mma-2","tag-muay-thai"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-11T11:44:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-15T15:06:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","og_locale":"en_GB","og_type":"article","og_title":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Daily Stretching Routine for Muay Thai Incidentally &#8211; If you want to be able to stretch and kick whenever you want &#8211; Joe Rogan&#8217;s Stretch Jeans are from Barbell. pdf can be downloaded near the bottom&#8230; To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings. Note that [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2021-02-11T11:44:58+00:00","article_modified_time":"2024-08-15T15:06:20+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Muay Thai Stretching routine .pdf [Joe Rogan]","datePublished":"2021-02-11T11:44:58+00:00","dateModified":"2024-08-15T15:06:20+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/"},"wordCount":350,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning1.png?w=190","keywords":["boxing","Fitness","mma","muay thai"],"articleSection":["Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2021\/02\/11\/muay-thai-stretching-routine-pdf\/","name":"Muay Thai Stretching routine .pdf [Joe Rogan] - Fitness &amp; 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Iron Neck Machine (Scientific Research)","author":"Dave","date":"August 7, 2019","format":false,"excerpt":"The Iron Neck is a fantastic machine for building up the muscles in the neck. The iron neck is effectively a 'halo' that attaches to your head and chin via straps\/bands. The Iron Neck also has a pump - which inflates to get the apparatus to fit perfectly to your\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"iron neck","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/5_exercises_for_the_iron_neck___elitefts.com-1.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10355,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/07\/08\/joe-rogan-inversion-table\/","url_meta":{"origin":12002,"position":1},"title":"Joe Rogan &#8211; Inversion Table","author":"Dave","date":"July 8, 2019","format":false,"excerpt":"\u201cI\u2019ve suffered from several back injuries over the years from jiujitsu and working out. One of the things that has helped me a lot is using one of those Teeter Inversion Tables\u2026I strap my ankles into this thing and I hang upside down \u2013 it\u2019s a great way to decompress\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"inversion table","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/07\/inversiontablejoe.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11974,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/02\/07\/mma-flexibility-routine\/","url_meta":{"origin":12002,"position":2},"title":"MMA Flexibility Routine","author":"Dave","date":"February 7, 2021","format":false,"excerpt":"While lockdown restrictions are still in effect, that doesn\u2019t mean that your training has to stop! Now, perhaps more than ever, it\u2019s still vitally important that you keep training to take your MMA skills to the next level. That way, when restrictions are eased, you\u2019re more than capable of competing\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/09\/squat.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":15792,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/02\/24\/muay-thai-combinations-list-pdf-feb-2025\/","url_meta":{"origin":12002,"position":3},"title":"Muay Thai Combinations List + .pdf [Feb 2025]","author":"Dave","date":"February 24, 2025","format":false,"excerpt":"Jab, Cross, Hook (left jab, right cross, left hook) Jab, Cross, Low Kick (left jab, right cross, right low kick (roundhouse) Teep, Roundhouse Kick Jab, Cross, Switch Kick Cross, Hook, Rear Knee Jab, Lead Elbow, Rear Elbow Double Roundhouse Kick Jab, Cross, Hook, Roundhouse Kick Cross, Switch Kick, Cross Jab,\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9196,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/08\/11\/shin-conditioning-at-home-for-mma-muay-thai\/","url_meta":{"origin":12002,"position":4},"title":"Shin Conditioning at Home for MMA &amp; Muay Thai","author":"Dave","date":"August 11, 2018","format":false,"excerpt":"Shin toughening, shin conditioning, shin rolling, whatever you call it, is a huge aspect of Muay Thai. Checking shins is a horrible, horrible feeling, but try kicking the bag for the first time and that'll almost floor you too! Get your shins tough with a few techniques: \u00a0 Shin Conditioning\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"Wolffs law","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/wolffslaw.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":12716,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/06\/simple-exercises-for-football-players-to-increase-speed-decrease-injury-risk\/","url_meta":{"origin":12002,"position":5},"title":"Simple Exercises for Football Players to Increase Speed &amp; Decrease Injury Risk","author":"Dave","date":"February 6, 2022","format":false,"excerpt":"In an ideal world (does one exist in the universe?) each player would have a professional strength and conditioning coach, who could teach him or her to perform Olympic Lifts and plyometrics safely and effectively. Unless you're a pro player, this isn't going to happen. So you have two options\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/screenshot_20220507-183832_whatsapp.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12002","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=12002"}],"version-history":[{"count":18,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12002\/revisions"}],"predecessor-version":[{"id":15444,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12002\/revisions\/15444"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=12002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=12002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=12002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}