Part 4 - Soccer stretching & Warming Up

Stretching for soccer has to be the most undervalued of all the components of fitness.

Not only can it help to reduce the risk of injury, good flexibility also improves athletic and technical performance. Muscles can apply force over a greater range of motion which in turn increases speed and power. Rebound movements such as kicking and jumping can become more explosive and a greater range of motion helps players reach further for the ball.

There are three main types of stretching:

1. Dynamic soccer stretching - often used at the beginning of a warm up. Making circles with the arms to loosen the shoulders, twisting from side to side and swing each leg as if to kick a ball are all good examples.

2. Ballistic soccer stretching - bouncing or 'jerky' movements that use your bodyweight to increase the stretch. Bending over and bouncing to touch your toes is a classic example. Avoid ballistic stretching. There are safer and equally as effective ways to improve range of motion.

3. Static soccer stretching - muscles are stretched without moving the limb or joint itself. A good example of a static stretch is the traditional quad stretch where, standing on one leg, you grab your ankle and pull your heel into your backside.

From these 3 types of stretching, dynamic stretching is recommended prior to a game or training session. Dynamic stretching helps to reduce tightness which is associated with muscles tears. Avoid static stretching before a game as this may actually reduce strength and power performance and has not been shown to prevent injury.

Dynamic stretching, while useful before a game is not particularly effective at increasing a player's range of motion long term. In order to increase flexibility, static stretching is more useful and static stretches should be completed when fully warm - at the end of a training session or game is ideal.

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Soccer Stretching Guidelines

Each stretch should be held for 20-30 seconds and should be repeated at least twice (preferably three time). So for example, you wouldn't perform a calf stretch, then a hamstring stretch then a quad stretch etc., and then repeat the whole routine. Instead you would perform 3 calf stretches, then 3 hamstring stretches and so on.

Here are some other general, but important guidelines to bear in mind before you start your soccer stretching routine...

• Do NOT hold a stretch that is in anyway painful. It should feel tight and that tightness should diminish as you hold the stretch.
• Breath! Avoid breathing holding as you stretch as this can raise blood pressure and leave you feeling dizzy.
• For optimal results try to stretch every day or at least 3-4 times a week
• Makes sure your body in completely warm before you start. Either do 5-10mins of light aerobic exercise or do your stretches at the end of a training session.
• Hold each stretch for 20-30 seconds. "Shake out" the limb and joint and repeat for a total of 2 to 3 sets.
• Don't expect results overnight. It can take up to 6 weeks to see measurable improvements. Be persistent - they will come.
• Finally, consider testing yourself prior to starting a soccer stretching program then again after 6 weeks.

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Soccer Stretching For Junior Players

While young soccer players are naturally flexible, stretching should not be ignored. Stretches can be added as part of a cool down after a game or training session and even between drills during a coaching session. Young children should be watched carefully so that they don't try to compete with one another to see who can stretch the furthest. Also, they should hold their stretches for a shorter period of time (5 - 10 seconds).

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Soccer Stretching For Youth Players

Youth players are prone to overuse injuries and growing pains. Very often these occur because bones grow faster than muscles develop (Osgood Schlatter disease is a case in point).

A good soccer stretching program is crucial to help offset these problems and youth players should try to stretch daily if possible. They should hold stretches between 10 and 20 seconds.

Total Soccer Fitness for Juniors contains lots of suitable stretches and a sample program for each age group.

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Soccer Stretching For Mature Players

Older players should stretch at least 3 times per week - ideally after training sessions and a game. They can incorporate advanced forms of stretching such as PHF (proprioceptive neuromuscular facilitation) which will help to further increase range of motion. Stretches should be held for up to 30 seconds.

For advanced soccer stretching exercises and routines see Total Soccer Fitness (High Performance Version)

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Warming Up

Every player and coach appreciates the value of warming up. By increasing blood flow to the muscles and raising body temperature it helps to reduce muscle stiffness - which is thought to be directly related to injury such as strains.

Here are the key benefits of warming up:

• Muscles can contract and relax more rapidly when they are warm
• Muscle tightness can be reduced leading to greater economy of movement
• At higher body temperatures, muscles are more able to take up and utilize oxygen
• It can prevent muscle strains that are more likely to occur in cold, rigid muscles
• A specific warm up can help the body to recruit motor units more rapidly for all-out activity like sprinting and jumping

As mentioned above, stretching plays an important part of the warm up - but only dynamic stretches are recommended. Static stretching prior to a game or training session can hinder performance and is not as likely to reduce the risk of injury.

A good warm up routine is limited only by the coach or player’s imagination. However, there are a few general guidelines that will help to make the warm up more effective

The routine should start light and gradually increase to near-competitive intensity at the end. Start with general activities that involve large muscle groups. Examples include light jogging (with or without a ball) or skipping followed by some dynamic stretches. It’s important you avoid sharp, explosive movements like kicking or sprinting or any activities that might cause over-stretching.

Towards the end of the routine, drills that replicate the time pressures in a game will help to increase reaction time and speed of thought. It’s often a good idea to end the warm up with conditioned games in restricted spaces. The intensity should be similar to a competitive match (apart from tackling!) with players focusing on sharp, quick movements.

In the final part of this mini course, we'll take a look at nutrition for soccer. Nutrition is often overlooked yet it's one of the most important components in any soccer conditioning plan. See you tomorrow for the final installment

Phil Davies.
Author, Total Soccer Fitness