How do you stretch for soccer?

How do you stretch for a soccer game?

Dynamic Stretching for Soccer Games and Practice

  1. Frankensteins. Stand on the end line, hold your arms straight out in front of you and stiff leg kick as if to kick your opposite palm. …
  2. Butt-Kicks. …
  3. High-Knees/Knee Hugs. …
  4. Closed-Knees. …
  5. Open-Knees. …
  6. Front-to-Back Hip/Leg Swing. …
  7. Lateral Hip Swing. …
  8. Forward, Backward Arm Circles.

Should I stretch before playing soccer?

The American College of Sports Medicine recommends stretching each major muscle group at least two times a week for 60 seconds per exercise. Yet static stretching — standing or sitting and holding a muscle stretch for that minute — isn’t great for soccer players before a game.

Does stretching help with soccer?

Proper stretching allows players to sustain muscle strength and improve endurance — and handle the physical stress of repeated training and playing sessions.

How long should you stretch before soccer?


Soccer players of all ages should budget a minimum of 15 to 20 minutes for a pre-game warm-up that includes a light run followed by a series of dynamic stretches targeting the muscles of the lower extremities.

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Should 12 year olds stretch?

As adults, we tend to focus more on the “mobile” part, but for kids, it is important to stretch growing muscles so that they perform well and keep young bodies fluid and strong. Stretching supports muscle length and strength, which reduces injury and inflammation.

At what age should athletes start stretching?

A quick summary for you: Youngest players aged 4 to 8 – simply moving around is enough to get their muscles ready. Players between 9 and 12 – using a dynamic warm-up such as the FIFA 11+ is creating good habits for when they get older. Older players aged 13 to 19 – a dynamic warm-up is the best approach to take.

How can I loosen my legs before a game?

“Do low-intensity cardio exercise and stretch all the parts of your body that you used while playing, such as your hamstrings, calves, glutes and thighs. You can do this through static stretching, which means you slowly stretch a muscle for at least 30 seconds until you feel resistance, but not pain.

Should you stretch after soccer?

You want your athletes to have good range of motion for practice, but this is not the time to try to gain flexibility. The best time for that is after practice or own their own. Doing a cool down jog and stretch after training allows athletes to stretch again when are warm and helps reduce next day muscle soreness.

What are the best stretches for football?

Dynamic Stretches

  • Walking Knee Hugs (hip mobility and glute stretch). …
  • Dynamic Lunge with Rotation (hip stretch/opener and T-spine mobility). …
  • Backward Ninjas (glute activation and hamstring stretch). …
  • Hip Rotations (active leg and hip stability of the standing leg).
  • Lateral Lunges (gluteus medius activation).
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Why does my hip hurt when I play soccer?

2 3 4 The most common causes of hip and groin pain in soccer players are muscle strains. Other causes may be osteitis pubis, sports hernia, femoroacetabular impingement, bursitis, labral tears, hip dislocations, fractures, snapping hip syndrome, and many other different syndromes.

What are good warm up exercises for soccer?


  • Open the Gate x 10 REP PER SIDE.
  • Close the Gate x 10 REP PER SIDE.
  • Single Leg Toe Touches x 4 REP PER SIDE.
  • Lateral Leg Raises x 6 REP PER SIDE.
  • Lateral Leg Circles x 10 REP PER SIDE.
  • Pulsing Lunges x 8 REP PER SIDE.
  • Front Leg Kick with Jump x 10 REP PER SIDE.
  • Knees Up + Jump x 4 REP.

How long should you stretch before a game?

Ten minutes before game time, players go through a formal group stretch led by the strength coach. “They don’t hold each stretch for more than a few seconds,” says Colonello. “They’ll pull halfway and release. That activates the muscle and gets the joints loose, but not too loose.