Stretching to ensure Soccer Fitness

Introduction Article

Static

Static stretching is the type the large majority of people perform. It involves standing or sitting in a stationary position that results in the desired muscle group feeling a slight tension as the muscle is extended.

Dynamic

Dynamic stretching involves swinging the body part around, stretching it further each time until it reaches its capable limit. This type of stretch allows the range of motion around the whole joint to be tested rather than just a stretch in one direction.

Full List of Stretches

Proprioceptive Neuromuscular Facilitation

PNF stretching is the most difficult type to perform. It requires an additional person to hold the stretches for you and is rather time consuming. It also involves a few actions for each stretch performed. This could involve the helper pushing the leg back to stretch the muscle to its maximum, which is held for 20s. The person being stretched would then try to push the leg in the opposite direction whilst the helper resists. The pressure is held for 10s. This makes the muscle contract without moving (isometric contraction) and loosens it. The first action is then repeated for a further 20s, and the muscle should be capable of stretching further than originally.

Introduction Article to PNF stretching

Regardless which form of stretching players are used to, they must understand and appreciate that they should perform a mixture of static and dynamic stretching to ensure their soccer fitness. When undertaking static stretching players should hold each stretch for 15 seconds when warming up and 30 seconds when warming down.