Soccer is a game, like many sports, for which you need all of your muscles to be stretched and limber. It is important to stretch your muscles to help prevent injury. Your leg muscles are particularly susceptible to injury because of the nature of the sport. Avoid bouncing and jerking your muscles when you stretch, as this often does more harm than good.
Before Stretching
Before stretching, it is important to warm up to get your blood pumping and your muscles warm. Jogging for a few minutes or doing twenty jumping jacks can start to loosen up your muscles since loose, warm muscles will stretch better than cold, tight muscles. Warm up at about 40 to 60 percent of your maximum heart rate for about five to ten minutes before stretching.
Straight Leg March
The straight leg march is a type of dynamic stretching that emphasizes movement as opposed to static stretching and helps warm up your hamstring and buttocks. These muscles are used in almost every type of soccer movement. While standing upright, hold your left hand out in front of you and attempt to reach your hand with your right foot. Switch to your right hand and left foot, and then repeat the sequence six or seven times.
Lying Quadriceps Stretch
One of the main muscles used while kicking a soccer ball is the quadriceps. After warming up, lay down on your side and pull the ankle of your top leg back toward your buttocks. Avoid pulling on your foot as you can pull too hard or not stretch the muscle evenly. Keep your thigh inline with your body, and gently push your hips forward to feel an added stretch. Hold until you feel you feel that your muscle is stretched, which usually takes between 20 and 30 seconds. After finishing one leg, roll to your other side and switch legs.
Butterfly
The butterfly, or a simple groin stretch, can help loosen up the muscles you use for kicking as well as shifting your hips to quickly change direction, which happens constantly on the soccer field. Sit with your knees bent, and bring the soles of your feet together as close to your body as possible. Your knees will naturally raise up off the ground. Gently press down on your knees with your elbows, while holding your feet in your hands. Hold the butterfly stretch for between 15 and 30 seconds.
