Soccer Flexibility

Flexibility is conforming; it increases with a regular program of stretching exercises and it decreases with inactivity. Stretching increases the length of your muscles and tendons, which leads to an increase in your range of motion or movement. With increased range of motion your limbs and joints can move farther, limiting the chance of injuries such as muscle tears. The safest and most effective type of stretching technique is static stretching. With static stretching, each muscle is gradually stretched and held from 10 to 30 seconds.

Stretching exercises for soccer should focus on the muscles that surround the hip and lower back, knee, and ankle, and should include 2 to 3 exercises for each joint. The stretching exercises below can help to improve flexibility for soccer play. Click on each stretch for a detailed description or CLICK here for a downloadable PDF sheet.

Stretch safely, regularly, and timely, and remember to stretch when your muscles are warm. Do gentle warm-up exercises, such as easy jogging or calisthenics, before doing a preexercise stretching routine. Stretch to the point of mild discomfort and hold the position for 10 to 30 seconds. Repeat, trying to stretch a bit farther, but do not force the muscle to do more than it is ready for. Remember, stretching should never be painful. While stretching, relax and breathe to relax your muscles. Don't forget to perform the exercises on both sides of your body. Keep in mind that there are individual differences in joint flexibility, so don't feel you have to compete with others during a stretching routine.¹

Mitchel A. Hadinger, MEd, ATC\L
Columbus, Georgia

References:
1. Fahey TD, Insel PM, Roth WT. Fit and Well: core concepts and labs in physical fitness and wellness. Mountain View CA: Mayfield Publishing Co; 2001.