We all know that stretching
is important if we want to prevent injuries and play
the best we can, but why is stretching such an important
factor, and which is the best type of stretching to at
what time?
Stretching is an important factor in soccer and other
sports because as we stretch, our muscles and tendons
increase in flexibility. This flexibility provides athletes
the ability to stretch out for a ball further without
tearing a muscle or a tendon. Imagine that your muscles
and tendons are big elastic bands. The looser the elastic
is the further it can be stretched before it breaks.
Improving your flexibility will also improve your game
by helping you increase your speed, it is quite simple,
the more flexible you are the faster you can run. Have
you ever watched a world class sprinter like Michael
Johnson perform a stretch, well if you have, you might
have noticed that he is extremely flexible. Soccer players
and sprinters are different athletes, however, you would
probably agree that soccer players do perform many sprints
while participating in a game or practice. It has also
been determined that increasing flexibility also has
a direct relationship with decreasing injuries which
is probably the foremost reason for initiating a good
stretching routine.
The best stretching technique is difficult to determine,
many certified athletic trainers advocate something called
PNF (proprioceptive neuromuscular facilitation) stretching.
This is a stretch hold technique or a stretch push/pull
technique. These techniques do work, however, you need
two people to do these stretches, one to be stretched
and one to perform the stretching. Both participants
must have knowledge as to what they are trying to accomplish.
This makes this technique difficult to perform. Recent
studies suggest that the more common technique of static
stretching (Holding stretches for a predetermined time)
is just as beneficial as the PNF technique. This type
of stretching is possible to perform on yourself, which
makes static stretching preferred by most athletes and
coaches.
Research has been performed to determine the best time
to stretch and for how long to hold each stretch. Recent
studies advocate performing stretches only after activity.
It is thought that this is when the muscles are the warmest,
therefore, this allows for a more intense stretch. Intense
stretching may causes micro tears in muscles and nerves
which may be detrimental to activity if stretching is
performed prior to the activity. It is my opinion that
soccer players should do a warm up of about 15 minutes
then perform some light stretching,, compete, then during
their cool down have an aggressive stretch of all involved
muscles. Each stretch should be performed 3 times, holding
the stretch when it is felt for between 20 and 30 seconds.
It should however be noted that something called hyperflexibility
which is flexibility beyond the normal range of motion
should be avoided as this may actually increase the chances
of injury, as the joints themselves may become weak.
Specific Stretching Exercises for Soccer:
Hip
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Flexors She is stretching her right hip flexor
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External Rotators Lie on your back with your right foot crossed
over your left knee. With both hands, reach behind
your left knee and slowly pull it towards your
chest. |
Groin Stand with your feet just past shoulder-width
apart. Slowly lean to the left, with your left
knee bent, your right leg straight and both feet
facing forward.
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Groin 2 Sit, and place both feet together
while slowly pushing your knees
towards the ground.
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Groin 3 Laying on your back have someone gently
move your leg towards the side and then towards
the ground.
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Thigh
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Quadriceps Stand on your right foot while grasping your left
foot and pulling it towards your left hip |
Quadriceps
2
Lie on your left side and grasp your right ankle.
Slowly pull your leg back so your ankle is behind
your hip. Place your knee back further to initiate
a hip flexor stretch. |
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Hamstrings
Sit with your left leg out straight and your right
leg bent inward. Slowly lean forward with you hands
outwards towards your toes. |
IT Band Place the leg you are not stretching
in front of the other, bend that knee and
gently push your hips to the side being stretched.
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Lower
Leg
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Calf
Stand against a pole or a wall with your feet
shoulder width apart. Bend your right knee and
bring your left leg back. Slowly push your left
heal down to the ground |
Achilles Tendon Perform this the same as the
calve stretch with the exception
of your left knee is slightly bent. |
|
Calf
2
Place both hands on the ground and
hold your hips up. Make sure you keep the heel
of the leg you are trying to stretch on the ground. |
Shin Standing place the shin that
you want to stretch in front
of the other and push your
toes to the ground.
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Low
Back
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Rotation
Low Back Stretch
Lie on your back bend the left knee, slowly bring
the left knee over the body towards the ground
on the right side of the body. Keep your arms flat
on the ground and the other knee slightly bent. |
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