Flexibility Soccer Training

There is this old adage that states "A chain is only as strong as it's weakest link." That makes a lot of sense. In the game of soccer, your flexibility plays the part of that weakest link on the chain. Without flexibility, you will not be able to perform to your full potential. Soccer is a very high intensity sport with a lot of full-body integration. With that being said, it is very important to be flexible and pliable the minute the first whistle blows.

The game of soccer involves running at many speeds and intervals, hopping, jumping, diving and a smorgasbord of lateral movements. There is also a lot of extension of the arms and legs. If the musculature of the body is tight, this can lead to muscle pulls, strains, sprains and possibly torn ligaments.

The function of flexibility work for soccer is to get the body better prepared for competition. More specifically, it is designed to increase range of motion, lengthen and warm up the muscles before training or an event and to lengthen them again after the event. This all leads to reduced chances of injuries, and it helps speed recovery.

Static passive hamstring stretchThere are three main types of flexibility. They are static active, dynamic and static passive. Static active flexibility is when you stretch a muscle only as far as the muscle on the opposite side will allow you to go. An example of this is when you extend your arms out to your sides and draw them backward. Dynamic flexibility simply means in motion. An example of this would be a standing spinal rotation with your arms out to the sides. Static passive flexibility is when you use your body weight or a stationary object to hold a stretch. An example of this would be placing your heel on a chair to stretch your hamstrings.

Static stretches can be held anywhere from 20 to 60 seconds and dynamic stretches are not held at all. You basically just pause for a split second. Dynamic stretches should be done in sets of eight to 12 reps and static stretches should be done in sets of four to six reps. One great thing about flexibility training is that it can be done every day.

ScorpionsPerform dynamic stretching before training and games. This way your body will adapt to the movement of the actual sport. This is called sport specific. Some examples of dynamic stretches would be split stance heel raises, wide stance squats with back extension, single leg balance and reach and scorpions. Scorpions are an exercise where you extend one arm up over your head, then slap the back of the opposite foot with the opposite hand. Alternate back and forth.

Static stretching should be performed after exercise or the event while the muscles are really warmed up and very extensible. Some good stretches include seated forward bends, lunge stretches, lying hamstring stretch and side bends.

Self Myofascial ReleaseAnother form of flexibility training is called SMR or Self Myofascial Release. This is characterized by rolling out knots and adhesions from tight muscles. This can be done using a foam roller or medicine ball. When using the roller or ball, apply force to the tender spot, hold for 30 to 45 seconds, release, then repeat. This method works well when there are knots in the calves and legs.