Soccer is a fast-paced game that not only requires stamina, but also requires speed, agility and quickness. During the course of a game, you rely heavily on leg strength and endurance. Being able to continually run and kick the ball requires flexibility. Stretches should be done for all the major muscles in the legs. This can boost performance and reduce the chances of injury.
Leg Swings
Leg swings are dynamic stretches. These are best performed before a soccer game to get the body acclimated to movement and to prevent muscle injuries. To begin, stand with your feet together and hands on your hips. Lift your right foot from the ground and swing your leg forward and backward like a pendulum. When you do this, keep your leg straight and move it as high in the air as possible in both directions. After doing a set of reps, repeat with your other leg. Once you are done, perform this exercise by swinging your leg across the front of your body.
Quadriceps Stretch
The quadriceps are the large muscles that run down the front of the thighs. A standard quad stretch is performed from a standing position. Lift your right foot off the floor, bend your knee and grasp your ankle with your right hand. Your right foot should be behind your body at this point. Gently pull up on your ankle until you feel a good stretch in your quad. Hold for 20 to 30 seconds, slowly release and repeat on your other side. You can also do this stretch while lying on your side.
Seated Groin Stretch
The seated groin stretch is performed on the ground. To begin, sit up tall and place the soles of your feet together. You will have to bend your knees to do this. Reach down and grab your feet with your hands and gently slide your heels in close to your body. As you do this, place your elbows on the inside of your thighs and slowly push down until your outer legs are touching the floor. Hold for 20 to 30 seconds and slowly release. If you cannot get your legs to the floor, go as far as you can.
Wall Calf Stretch
The wall calf stretch targets the gastrocnemius and soleus, which make up the calf complex. These muscles are located on the lower part of the back leg right under the knee. To begin, stand in front of the wall with your legs in a staggered stance. Place your hands on the wall at chest-height, bend your front knee and lean forward. As you do this, keep your back leg straight and foot planted on the floor. Once you feel a good stretch in your calf, hold for 20 to 30 seconds. Slowly release and switch sides.
Downward-Facing Dog
A downward-facing dog is a yoga pose that stretches the calves, hamstrings and groins in one fell swoop. To start, place your hands shoulder-width apart on the floor and feet about hip-width apart behind your body. Steadily raise your hips in the air as you push your weight back toward your heels. Fully extend your arms, and keep your legs and back straight as you form an inverted angle with your body. Hold for 30 to 45 seconds and slowly release. Your body should be folded into about a 90-degree angle when you are in the correct position.
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