Soccer Fitness - The Importance of Stretching
Stretching is an important part of soccer fitness [http://www.soccer-training-guide.com/soccer-fitness.html] as it allows you to loosen up, protects you from injuries and stops muscle fatigue during and after your games. A lot of soccer players will go through a stretch routine together right before a game. Coaches will sometimes assign a routine. If you are playing on a pick up team, you still need to stretch on your own.
First mistakes players make when playing pickup is arriving seconds before the game starts. They throw their shin pads on and cleats and jump into action. That is a mistake. There was no warm up, jog or stretch. I have seen this during indoor sessions when players will run from the winter weather into a gym and just start playing. That is asking for trouble in the form of an injury.
What you need to do is give yourself a minimum of twenty minutes to get ready, stretch and jog. I start by putting on my shin pads, socks and cleats. I tie my shoes snug. I want the cleats tight to my foot but not cutting off blood circulation. I then wave my feet in the air and jog around in a circle for a couple seconds to see if they are comfortable. This should take 3-5 minutes.
Now you are ready to start your stretch routine. You should start by standing and moving your arms around. This will help increase blood circulation gradually. Try jumping up and down. Once your pulse begins to pick up try doing some form running. Try jogging across the field and on the way back side step. Then try running backwards and on the way back try skipping. Last, take a ball and dribble to one side and back. This should take about 5-7 minutes.
Get a little water and sit down to stretch. Since most injuries are in the legs, it is important to spend a lot of time on them. Stretch your legs out and try to touch your toes. This stretch will loosen up your calves. Next, try to sit on your knees and lean back while keeping your knees on the ground.
This will loosen your quads. Lastly, put the sole of your feet together and try to push them towards your butt. This will loosen your thighs. Each stretch should be held for 10 seconds. You should repeat each one with 5 second breaks. This should take 3-5 minutes.
Stand up and walk on the outside of your ankles real quick. Then walk on your heels and lastly on the inside of your ankles. This will help prevent rolling your ankle and spraining it. Last you should trot around real quick just to get used to running after you have warmed up.
With the left over time you should warm up your touch skills like passing, throwing and shooting. By doing this routine before every game you will play to your best physical ability and a lower chance of injuries. So try to get there early and warm up.
First mistakes players make when playing pickup is arriving seconds before the game starts. They throw their shin pads on and cleats and jump into action. That is a mistake. There was no warm up, jog or stretch. I have seen this during indoor sessions when players will run from the winter weather into a gym and just start playing. That is asking for trouble in the form of an injury.
What you need to do is give yourself a minimum of twenty minutes to get ready, stretch and jog. I start by putting on my shin pads, socks and cleats. I tie my shoes snug. I want the cleats tight to my foot but not cutting off blood circulation. I then wave my feet in the air and jog around in a circle for a couple seconds to see if they are comfortable. This should take 3-5 minutes.
Now you are ready to start your stretch routine. You should start by standing and moving your arms around. This will help increase blood circulation gradually. Try jumping up and down. Once your pulse begins to pick up try doing some form running. Try jogging across the field and on the way back side step. Then try running backwards and on the way back try skipping. Last, take a ball and dribble to one side and back. This should take about 5-7 minutes.
Get a little water and sit down to stretch. Since most injuries are in the legs, it is important to spend a lot of time on them. Stretch your legs out and try to touch your toes. This stretch will loosen up your calves. Next, try to sit on your knees and lean back while keeping your knees on the ground.
This will loosen your quads. Lastly, put the sole of your feet together and try to push them towards your butt. This will loosen your thighs. Each stretch should be held for 10 seconds. You should repeat each one with 5 second breaks. This should take 3-5 minutes.
Stand up and walk on the outside of your ankles real quick. Then walk on your heels and lastly on the inside of your ankles. This will help prevent rolling your ankle and spraining it. Last you should trot around real quick just to get used to running after you have warmed up.
With the left over time you should warm up your touch skills like passing, throwing and shooting. By doing this routine before every game you will play to your best physical ability and a lower chance of injuries. So try to get there early and warm up.
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