Dynamic Stretching for Soccer Games and Practice Prep for your match with these basic soccer stretches. Stretching Exercises for Athletes S t r e t c h i n g E x e r c i s e s f o r A t h l e t e s 1. %PDF-1.3 %���� Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. Most soccer injuries are connected with making sudden movements that tear the muscles . Soccer Stretching Exercises (Adapted from About.com Sports Medicine) Standing Quad Stretch The quadriceps make up a group of muscles along the front of the thigh. Stretch tight muscles. Muscle Group Exercise Sets Reps Chest Barbell Bench Press 4 6, 6, 6, 6 Back Close-Grip Pull-Ups 4 6, 6, 6, 6 Back Bent-Over Dumbbell Rows 4 6, 6, 6, 6 Biceps/Forearms Reverse Curls 4 6, 6, 6, 6 Shoulders Barbell Military Press 4 6, 6, 6, 6 Biceps Dumbbell Curls 4 6, 6, 6, 6 . C3. Bowler Squat Use Soccer Ball Increase Range of Motion Lower Strength 2-3 8-12ES C4. H�\TK�7,�q����0p� ��d �?E��ǫ�*�ϒh|{|���Ʒ���=�}��{. essential to prepare the body for activity and focus the mind for what lies ahead H�b```f``�a`c`c`@ (���"����(�$���|L/�6p80�``����#�4����?�������p�5�40p�a`��������݄X�/���5����{l�q����A Stretching before a workout or game can result in a three percent decrease in performance. Stop looking for dynamic stretching exercises in Google. CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general.. Hips Rotating. While the position is maintained, the acuity of muscle tension decreases and the athlete should increase the amplitude of the stretch. p�xK�i�y� ��# Complete warm up prior to sports/activity which includes dynamic stretching 2. %��������� For … STRETCHING Stretching has a very important role in soccer as it increases flexibility, range of movement and can help to reduce injury. Warm-Up: 5 to 10 minutes of light activity, such as jogging > STRETCHING GUIDELINES > Don’t bounce or jerk when you stretch > Gently stretch to a point of tension — NO PAIN > Hold stretches … Increases in … Gently tighten your buttocks and feel the stretch on the front of the thigh. Mild, comfortable, easy tension is enough. There are two main types of stretches: Use a box or several firm pillows under your … 17 0 obj << /Linearized 1 /O 19 /H [ 1420 259 ] /L 97739 /E 61759 /N 3 /T 97281 >> endobj xref 17 49 0000000016 00000 n 0000001327 00000 n 0000001679 00000 n 0000001886 00000 n 0000002206 00000 n 0000002260 00000 n 0000002281 00000 n 0000003112 00000 n 0000003133 00000 n 0000003918 00000 n 0000003939 00000 n 0000004732 00000 n 0000004785 00000 n 0000004806 00000 n 0000005708 00000 n 0000006499 00000 n 0000006765 00000 n 0000006786 00000 n 0000007573 00000 n 0000008421 00000 n 0000008759 00000 n 0000009549 00000 n 0000010063 00000 n 0000010854 00000 n 0000011235 00000 n 0000011274 00000 n 0000011295 00000 n 0000012079 00000 n 0000012100 00000 n 0000013105 00000 n 0000013126 00000 n 0000013787 00000 n 0000015951 00000 n 0000018974 00000 n 0000023184 00000 n 0000024034 00000 n 0000024112 00000 n 0000024189 00000 n 0000025091 00000 n 0000027768 00000 n 0000028464 00000 n 0000032420 00000 n 0000036252 00000 n 0000040339 00000 n 0000043942 00000 n 0000047627 00000 n 0000056331 00000 n 0000001420 00000 n 0000001658 00000 n trailer << /Size 66 /Info 15 0 R /Root 18 0 R /Prev 97271 /ID[] >> startxref 0 %%EOF 18 0 obj << /Type /Catalog /Pages 14 0 R /Metadata 16 0 R /PageLabels 13 0 R >> endobj 64 0 obj << /S 51 /L 160 /Filter /FlateDecode /Length 65 0 R >> stream Hamstring stretch #1 Place a rolled up towel under your knee; fully extend your leg; bend forward slightly from your hips; keep your back straight; hold for 30 seconds. Hamstring stretch … Soccer Warm-Up/Stretching Exercises Why? Tight hips are … Soccer Warm-Up Exercises For all warm-up exercises continue for 20 metres then jog back to the starting line. Repeat stretch twice each side, alternating left and right sides. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Quadriceps Stretch Hamstring Stretch . x�\�n��}�W�[d ��. Knee Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Performing regular soccer stretches enhances muscle flexibility, which not only reduces the risk of injury but also helps to reduce recovery time. www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: … It is a game that involves long time activities having high intensities.At any time Soccer players need rapid movement of their body. Talk to your doctor or physical therapist about which … IT band stretch Stand with the leg you want to stretch … There are two types of stretches – static and ballistic stretches. stretching and maintaining flexibility can help decrease injury. The new thinking on game and practice preparation embraces “dynamic stretching,” … These muscles are the powerful … This list is the only resource you'll ever need to find stretch exercises for ALL your body parts!. In order to loosen up joints, muscles and increase muscle temperature, dynamic stretching … endstream endobj 65 0 obj 148 endobj 19 0 obj << /Type /Page /Parent 14 0 R /Resources 20 0 R /Contents [ 23 0 R 25 0 R 27 0 R 30 0 R 34 0 R 43 0 R 45 0 R 47 0 R ] /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 20 0 obj << /ProcSet [ /PDF /Text /ImageB /ImageC ] /Font << /F1 39 0 R /F2 35 0 R /F3 37 0 R /F4 31 0 R >> /XObject << /Im1 57 0 R /Im2 58 0 R /Im3 59 0 R /Im4 60 0 R /Im5 61 0 R /Im6 62 0 R /Im7 63 0 R >> /ExtGState << /GS1 52 0 R /GS2 53 0 R >> /ColorSpace << /Cs6 41 0 R /Cs8 21 0 R /Cs9 28 0 R >> >> endobj 21 0 obj [ /Separation /Gray 41 0 R 56 0 R ] endobj 22 0 obj 753 endobj 23 0 obj << /Filter /FlateDecode /Length 22 0 R >> stream Lexington United Soccer Club PO Box 613 Lexington, MA 02420 Phone: 781.674.1028 zZ����+��Ձ��O� ��o��{nE�D��ӕI+C���p���"��+�OaC�I�IH&�u0���ϫO" �I��p���~�ZΨE�ślX�lQU��}�’)�XWq�%pa�C6���!����ו)�4Na�,.j�fY\_�z�r�p�v��h�| 3H+���!Fx�O��s3�Kn��ܓ�k�+�3�Vb�p�$8é���kR$qR��!�,t��[�. The main consideration is to perform several sets back to back and to hold the stretches … The gold standard for the hamstrings is the Nordic Hamstring Exercise.Incorporating hamstring eccentric strengthening exercises has been found to be successful in helping to reduce the incidence of hamstring strain injuries up to 51% in soccer … Heel Stretch . %PDF-1.3 After exercises, complete cool down to include static stretching for … This back stretch is great for gaining greater mobility in your spine, and can even help … Every soccer player should also stretch other areas as required based on their personal needs. It is important to hold stretches for 20 – 30 seconds to make them useful. Watch Now: How To Do The Lying Piriformis Stretch. Players also become … The Truth About Stretching … 2. After this phase is done, t he players work individually for 2 minutes on static stretching… Players should always be encouraged to stretch whether this is at home on a daily basis, before or after exercise or during breaks in both matches and training sessions. STRETCHING EXERCISES Static Stretching Routine (Standing Position), for Warm-Up and Cool-Down POINTS TO KEEP IN MIND Static = hold position for 15-20 seconds. There are many … All of the exercises are done whilst moving across the grid and back again, the coach or the captain sets the tempo, and rhythm at all times. However, change it to suit your needs and also add in some extra stretches as you see fit. These soccer stretching exercises are in this order for a reason. ��Y=ؿ_�;s]׮�7�U�hC��N�ĝ�D�}�-���� �������rO��U�s���E]����������vѨ�`�8�M�I�\)پ�a��r,�� Stretching is considered dynamic when the athlete ... such as band exercises, can give golfers even greater performance ... Soccer program and helped develop exercise … Dynamic Stretching is a sequence of sport specific movements (in this case, soccer specific movements) that prepare your muscles for the task ahead (game or training). The muscle is slowly and gently stretched to the point of slight muscle discomfort and then held for 15-30 seconds. To avoid serious injury and to play at your peak right from the starting whistle. Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 5x 20m sprints, with 30” rest in … *o�� � �y��my�gD�E�ݿϩ��f�ER � H����ԩ���|6?��fc�x�$IY�rS�����t�1_��޼��kj���z�I����)K�83뤈7E�F��̏7��lG���d��%������f���\�f���3M� stream << /Length 5 0 R /Filter /FlateDecode >> This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch… Perform 1 set of 3 repetitions, twice a day using each leg. Back Stretch. First stretch … Runners Stretch . Lying Piriformis Stretch. We have incorporated all required stretches into our soccer … The Benefits of Soccer Stretches. The best time to stretch is after you warm-up. TYPES OF STRETCHES . Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Do not “over-stretch” to the point of pain. Lie on your back. 0:43. Soccer or Football warm up is a must to session before the match. For soccer players, stretching exercises are of the utmost importance. 4 0 obj Title: Soccer … Ball Toe Touch Hold 2 sec Hold 5 sec Core 2-3 Max C5. to static stretching) Stretching recommendations: 1. The Pre-Game warm up begins with a dynamic stretch routine. The hips are the mid-section that connects the upper and lower body. Sacroiliac (SI) Joint Stretches and Exercises Many of these exercises can be done on the floor, on a sturdy table or counter, or on a firm bed. Lexington United Soccer Club PO Box 613 Lexington, MA 02420 Phone: 781.674.1028 Do not ignore pain: You should not feel pain during an exercise… Quadriceps – Front of thigh stretch Place your foot on a chair behind you. Hold 30-60 seconds, 3-4 times per day. Warm-up for Soccer 3-Step Warm-up Step 1-Aerobic activity: Perform a five minute, low-level aerobic, such as jogging, or technical work with the ball Step 2 - Dynamic Flexibility: These exercises incorporate active movements to stretch … Static Stretching The static stretching exercises are the most widely used stretches in tennis. Single Leg Bulgarian Squat Pause at bottom Small hop at top Lower Strength 2-3 8-12ES Exercise … /Filter /FlateDecode > > stream x�\�n�� } �W� [ d �� Ball increase Range of Lower... Injury and to Hold the stretches … TYPES of stretches – stretching when position... Enhances muscle flexibility, which not only reduces the risk of injury but also helps to reduce recovery time the! 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