Stretching is an essential element of playing soccer. A thorough stretching regimen can help you avoid injury, reduce muscle imbalances, increase exercise tolerance, and improve your soccer performance. The following stretching regimen is intended for soccer players who are not currently injured or have specific stretching requirements.
Inadequate warm-ups can significantly increase your risk of injury and harm your performance on the field! If you want to perform at your best, you must include dynamic and static stretching in your warm-up soccer routines. Here is the importance of static and dynamic stretching in soccer.
WHEN SHOULD YOU STRETCH THE MOST?
When your muscles are heated and relaxed, now is the time to do it! Stretch before and after your game. There is still some dispute regarding whether stretching before exercise is beneficial. Stretching before you play is unlikely to be harmful if your muscles are warm and the stretching is done appropriately.
HOW TO GET READY:
If you are on a team, your coach will typically have a warm-up routine in place for you, but if you are responsible for your warm-up, we recommend that you do the following at the very least:
- At least five minutes of jogging (or some other whole-body activity to get the blood flowing to the muscles you will stretch and use).
- The ball is being passed (short distances at first, then progress to longer passes).
- Taking pictures (short distances at first, then progress to more extended shooting).
- Sprints.
WHAT IS THE DIFFERENCE BETWEEN STATIC AND DYNAMIC STRETCHING IN SOCCER?
Dynamic stretching is usually done before you begin your workout and consists of dynamic movements that help warm up and prepare your muscles for exercise.
These movements are frequently identical to the activities you’ll be undertaking during your workout. A swimmer, for example, may move their arms in circles while swimming, while a runner may jog in place before beginning their run.
On the other hand, static stretching is done at the end of your workout and entails holding stretches in place without moving for a long time. Your muscles will loosen up as a result, and your flexibility and range of motion will improve.
DYNAMIC STRETCHING RULES
- First, warm up your muscles, then stretch while still warm.
- Move through your range of motion, keeping your muscles in control. Allowing momentum to govern movement by “flinging” or “throwing” your body parts around is not a good idea.
- You may feel some muscle resistance during a stretch, but you should never feel pain.
- Begin with moderate, low-intensity movements and work up to full-speed actions as your range of motion increases. Repeat these motions several times (10-15 times.) To practice cricket dynamically, follow the dynamic stretches with simulated cricket motions such as batting or bowling (not depicted here).
BENEFITS OF DYNAMIC STRETCHING
- Injury, discomfort, and stiffness are reduced.
- Improves your performance.
- Flexibility, mobility, and joint mobility are all improved.
- Improves muscular function and range of motion.
- Increases blood flow and warms the body and muscles.
- Prepares the body for high-intensity workouts or complicated movements.
- It keeps you awake since you must retain your concentration and sharpness.
EXAMPLES OF DYNAMIC STRETCHES
- Leg Swings Forward and Back
- Leg Swings Sideways
- Back Rotation Stretch
- Lunges
- Leg Curls
- Hops
TIPS & TECHNIQUES FOR DYNAMIC STRETCHING
- Slowly and carefully execute moves.
- Extend your toes.
- Ballistic motions should be avoided.
- Begin with slow movements and gradually increase the intensity of your movements.
- Concentrate on your breathing.
STATIC STRETCHING RULES
- The muscles should be warmed up first.
- Bring your muscles to the limit of their range of motion slowly. You should feel minor resistance in the muscle during a stretch but never discomfort.
- In a static position, hold the stretch. Then, avoid bouncing.
- Every stretch should be held for 20-30 seconds. Repeat each stretch three to four times more.
BENEFITS OF STATIC STRETCHING
- Greater flexibility and range of motion
- Less pain and stiffness
- Decreased stress
- Increased blood flow
- Improved performance
EXAMPLES OF STATIC STRETCHES
- Lower back extension stretch
- Hamstring stretch
- Quadriceps stretch
- Hip Flexor Stretch
- Groin Stretch
- Gluteal Stretch
- Calf Stretch
TIPS & TECHNIQUES FOR STATIC STRETCHING
- Don’t push yourself beyond your limits. Feeling some discomfort while stretching is normal, but you shouldn’t be in any pain. If you have severe pain, stop immediately.
- Be kind to yourself. Smooth, gentle motions are recommended. While holding a stretch, avoid jerking or bouncing movements. If you’re healing from an injury, be especially cautious.
- Do not forget to take a few deep breaths. Breathing can assist ease stress and tension in your body and extend the time you can hold a stretch. Lastly, begin slowly. Begin with a few stretches and gradually increase the number of repetitions and stretches as your flexibility improves.
Try incorporating dynamic stretches into your warm-up routine the next time you exercise or participate in sports. You could notice that your body feels energetic, stretched out, and eager to push you through your play.
You may also read our blog on HOW TO PLAY SOCCER? A GUIDE FOR BEGINNERS
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