Stretching the legs is a component of soccer training, but the way soccer players stretch is not the same as for other sports. Stretching is beneficial to improve flexibility, agility, range of motion and athletic performance, but stretching the wrong way can have adverse effects. There are only a couple of soccer exercises to stretch the calves. How and when you stretch the calves are important.
Soccer Stretching Techniques
The purpose of stretching the calves for soccer is to increase flexibility. There are certain guidelines soccer players should follow to achieve this goal. First, do not stretch your calves once and then move on to stretch your other leg muscles. Perform a calf stretch two to three times in a row. Hold each stretch for 20 to 30 seconds, and then shake your leg out before stretching it again. Holding a stretch for this long is known as static stretching. Stretch at the end of a soccer practice or game when your muscles are warm from use. However, you should stretch every day for best results. If you do not have a game or practice, do something aerobic like jogging in place for five to 10 minutes before stretching your calves.
Stretching Decreases Speed
A 2008 study published in the "Journal of Strength and Conditioning Research" observed what happened when players performed static stretching on their calves, hamstrings and quadriceps before sprinting. The participants were not able to sprint as quickly after static stretching compared to when they did not stretch because it took them longer to accelerate. This speed reduction makes players less effective during games because their opponents may be faster to get to the ball. This study recommends that soccer players do not stretch immediately before games or acceleration training.
Basic Calf Stretches
Basic calf stretches begin in a staggered stance. A staggered stance is with one leg forward and one leg back at a comfortable distance. The back leg stretches during calf exercises. To perform a basic stretch, bend forward slightly and place your hands on your right thigh as you step your left foot back. Bend your right knee, and push your left heel into the ground until you feel a stretch. Step the left foot farther back if you need to. Switch legs after you have stretched this side three times.
Another basic calf stretch uses the same mechanics and staggered stance, but instead of placing your hands on your front thigh, you put them on a wall. Stand up straight with your palms flat on the wall at chest height and your elbows straight. Bend one knee and step your other foot back as far as you need to feel the stretch as you push your back heel into the ground. Stretch both legs.
Advanced Calf Stretch
As your flexibility increases, you will be able to stretch farther. For a more advanced calf stretch, stand with your right leg forward and left leg back. Straighten the left leg and bend your right knee slightly. Bend forward at the waist and place your hands on the ground. The left hand is next to the outside of the right foot, and the right hand is on the inside. Switch legs. Do not do this stretch until you are able to touch the ground without pain.
References
- Sports Fitness Advisor: Soccer Stretching Exercises
- "Journal of Strength and Conditioning Research"; The Effect of Static Stretching on Phases of Sprint Performance in Elite Soccer Players; Adam L. Sayers, et al.; 2008
- St. Ignatius High School: 2011 Summer Soccer Workout Plan
- WakeMed: Soccer Warm-Up/Stretching Exercises
