Group stretching exercises are an integral aspect of soccer, not only physically, but also intangibly. It brings the team together in the minutes before a game in a way that is conducive to mental preparedness as the players prepare their bodies for the game ahead. Stretching can be divided into two general categories, dynamic and static. Incorporating both types into a pregame stretching routine will help with athletic performance and reduce the risk of injury.
Stretching Benefits
As long as it isn't too strenuous, stretching before a soccer game both prepares and protects muscles and joint tissue for the ensuing action. With warm and primed muscles, athletes have broader ranges of motion, greater muscle output and better endurance. Because soccer involves unpredictable, sudden and even violent muscle actions, it is critical to prepare the muscles for these actions and lend them the range of motion that can preclude injury by overreaching.
Quick/Dynamic Muscle Group Stretches
Experts are split regarding whether soccer players should utilize dynamic or static stretches before games. For dynamic, or quick muscle stretches, teams should go on a light jog to warm up their muscles and exert short muscle stretches while moving. For example, mock-kicks to stretch the hamstrings, walking with extended strides to stretch the hip flexors, and jumping while bringing your knees to your chest are all quick/dynamic muscle stretches. Alternately, players can stretch a specific muscle more traditionally, touching their toes, for instance, but for no longer than a one to three seconds per stretch.
Long/Static Muscle Group Stretches
For long muscle group stretches, players should take a short jog to warm their muscles and help blood circulation and then get together as a team in a circle or small area. They can then stretch particular muscles for eight to 10 seconds per stretch, in sets of one to five. For example, they can spread their legs and lean left for 10 seconds, right for 10 seconds and so on. This is a useful time for team-building talks, an opportunity for a coach to allow certain players to lead the stretching for team autonomy or as a reward for good work in practice, and even a time for the coach to deliver last-minute instructions.
Target Muscles
Soccer players should stretch all their leg muscles, but not only their leg muscles. Because they do so much running and are involved in so many physical confrontations, players also should loosen other parts of their bodies. Players also should keep in mind that stretching many muscles helps lessen the potential for compensation and/or overuse injuries. They should also take measures to stretch or "open up" joints such as their ankles, knees, hips, neck and shoulders. Soccer players will find it helpful, then, to stretch their calves, ankles, knees, hamstrings, groins, hip flexors, quadriceps and lower back.
References
- "Western Journal of Medicine"; Should People Stretch Before Exercise?; Ian Shrier; 2001
- PubMed.gov; Stretching Exercise and Soccer: Effect of Stretching on Range of Motion in the Lower Extremity in Connection with Soccer Training; M.H. Moller, et al.; 1985
- Ultimate Soccer Coaching: Dynamic vs. Static Stretching in Soccer
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