I am playing walking footbal after years not kicking a ball. And my legs are sore ! I keep fit(ish) by jogging, but it’s very linear – great for cardio vascular, but not using football muscles much. So my inner thighs (adductors ?) and front thighs (femur rectus ?) are suffering.
Can anyone advise on a quick programme of exercises I could incorporate into my jogging warm-up which will od keep me football-ready ?