Soccer is a physical sport that requires speed, agility, stamina and lower body strength. Soccer players are in motion for the majority of the game and continually work their leg muscles. Appropriate stretching before and after you play can loosen muscles, improve flexibility and help prevent injury. Include stretches that target the major muscles of your legs, including your quadriceps, hamstrings and calves.
Butterfly Groin Stretch
The butterfly groin stretch is a common stretch for soccer players. The movement stretches the hip flexors and adductors of the groin, which are important muscles in a game of soccer. In a seated position, bend your knees and bring the bottoms of your feet together. Grip the tops of your feet and slightly press down on your knees with your hands or elbows to stretch your groin muscles. Hold for 10 to 30 seconds, then release your elbows. Repeat two to three times.
Kneeling Quadriceps Stretch
The kneeling quadriceps stretch targets your quads and hip flexors. Kneel on the floor with your right knee down, left foot on the floor. Hold on to a chair or wall, or place your hands on your hips for balance. Gently press your hips forward until you feel the stretch in your right quad and hip flexor. Hold for 10 to 30 seconds. Repeat the stretch two to three times, then switch legs.
Seated Single Leg Stretch
Properly stretching your hamstrings before you play a game is essential because flexible hamstrings reduce hip and knee injuries. The seated single leg stretch loosens your hamstrings while increasing flexibility. Sit on the ground with one leg extended in front of you and the other leg bent. The sole of your bent leg should rest against the inner thigh of the straight leg. Point the toes on your extended leg upward and slowly reach toward your toes until you feel the stretch in your hamstring. Hold for 10 to 30 seconds, then repeat on the opposite leg.
Standing Calf Stretch
When stretching your calf, remember to stretch both the front and back of the muscle. Stand facing a wall and place the ball of your foot against the wall, leaving your heel on the ground. Slightly press your toes into the wall until you feel tension in the back of your calf. Hold 10 to 30 seconds, the repeat on the opposite leg.
Stretch the front of your calf by standing in a staggered position with one foot in front of the other. Find your balance and lift the big toe of your back foot, keeping your heel pressed to the ground. Hold your toe up for 10 to 30 seconds, then switch legs.
Twisting Torso Stretch
Stretching your lower back keeps your lower body loose and flexible during a game. Sit on the ground with both legs extended in a pike position. Cross your legs with your right leg on top, then bend your right knee. Your right foot should rest flat on the ground. Twist your torso to the right and bring your right arm in front of your right leg. Place your right hand on the floor and gently press against your knee with your forearm to deepen the stretch. Hold for 10 to 30 seconds, then repeat on the opposite leg.
References
- Sports Fitness Advisor: Soccer Stretching
- The Stretching Handbook; Soccer Stretches; Brad Walker
- Kids Health; Safety Tips: Soccer; May 2010
