For a soccer player, it is important to stretch the muscles. Therefore, this is one of the parts of the warm-up done before a game or training. In this blog, we explain which stretches are best for you as a soccer player.
These stretches are good for soccer players:
When you read on, we will explain more about the above stretching exercises. However, this blog covers more. Among other things, we explain when you can do stretching exercises, whether it is necessary to do them and how much time you should spend on doing them.
Before we explain more about the stretching exercises, it is important to explain that there are two different variations.
You have static stretching and dynamic stretching. The main difference between the two is the amount of movement - or lack of it. A static stretch involves holding a specific position for a number of seconds, creating tension in that muscle. With dynamic stretching, you keep moving and make sure a limb reaches its full range of motion.
Static stretches for soccer players
The hamstring muscles are located at the back of your upper legs (thigh). The hamstring is a susceptible muscle to injury; it can stretch or tear.
To perform this stretch, lie on your back with your legs straight and your back flat on the floor. Bring one leg up toward the ceiling and use your hands to pull it toward you until you feel a stretch in the back of your thigh. Hold for 15 to 30 seconds and repeat with the other leg.
Another way to stretch this muscle is to stand up straight and put your feet hip-width apart. Keep the legs extended and bend forward with your arms down. It is not necessary to touch the ground with your fingers for a good stretch.
The quadriceps muscles are at the front of your thigh. To perform this stretch, stand on one leg and bend the other knee, bringing your heel toward your buttock. Use your hand to hold your foot and pull it toward your buttock until you feel a stretch at the front of your thigh. Hold this for 15 to 30 seconds and repeat with the other leg.
The calf muscles are also important to stretch. Among other things, you use these muscles to jump properly.
For this stretch, stand near a wall with your hands at shoulder height. Step one foot back, keep your heel on the ground and bend the other knee. Lean forward until you feel a stretch in the calf of the back leg. Hold this for 15 to 30 seconds and repeat with the other leg.
The groin muscles, located on the inside of the upper legs (thighs), are used particularly when you do lateral movements.
For this stretch, sit on the floor with the bottoms of your feet together and your knees to the side. Gently press your knees toward the floor until you feel a stretch in your groin muscles. Hold this for 15 to 30 seconds.
The hip flexors are located at the front of the hip and are for it so you can lift your legs.
To perform this stretch, kneel on one knee and put the other leg forward. Keep your back straight and push your hips forward until you feel a stretch at the front of your hip. Hold this for 15 to 30 seconds and repeat with the other leg.
The IT band is a long tendon that runs from your hip to your knee and can get tight when overloaded.
To perform this stretch, stand with your feet hip-width apart and cross one foot behind the other. Then lean to the side, away from the leg, until you feel a stretch on the outside of your hip and thigh (thigh). Hold this for 15 to 30 seconds and repeat with the other leg.
Not only the muscles in the legs should be stretched. It is also important to stretch muscles in the upper body. This includes the shoulders as well.
To perform this stretch, stand with your feet shoulder-width apart and cross one arm over your body (for example, move your right arm to the left). Use the hand of your other arm and place it on the back of your upper arm. With your hand, press your arm toward your chest. Hold for 15 to 30 seconds and then repeat with your other arm.
The muscles in the back are a large muscle group and are essential for almost all the movements you make during a competition.
For this stretch, sit on the floor with your legs straight out in front of you. Cross one leg over the other and place the opposite elbow on the outside of your bent knee. Use your arm to rotate your upper body toward the bent knee until you feel a stretch in your back. Hold for 15 to 30 seconds and repeat on the other side.
Dynamic stretching exercises for soccer players
Try to gradually increase the intensity of dynamic stretching exercises.
With this exercise you stretch the muscles in your thigh and loosen the muscles in the hips. Also, you make the joints in your knees flexible.
Jog in place or jog forward bringing your knees up. Over time, you can try bringing your knee up further and further. Do this for 30 to 60 seconds.
This exercise stretches the muscles in your thigh and makes the knee joints flexible.
Jog in place or jog forward and bring your heels to your knees. Do this for 30 to 60 seconds.
Leg swings loosen up the hips and stretch the hamstring muscles.
For this you need something you can hold yourself to, this can also be a fellow player performing the same exercise. Swing one leg forward and back, making sure your upper body moves as little as possible. Do this for 30 to 60 seconds.
This exercise loosens the hips and stretches the groin.
This exercise is very similar to leg swings. You also need a teammate for this or something you can hold yourself to. However, the difference is that you move one leg back and forth sideways along your body. Also make sure your upper body moves as little as possible. Do this for 30 to 60 seconds.
With lunges, you stretch the muscles in your upper legs and make the joints in the knees and ankles flexible.
Start with both feet side by side at hip width. Take a big step forward, one foot moving forward and the other staying put. Slowly sink straight down. Push yourself off and return to the starting position. Now repeat with the other leg. Do this for 10 to 20 repetitions.
With this exercise, you activate the same muscles and joints as with normal lunges. However, you also stretch the muscles in your abdomen and lower back.
Perform the exact same action as in normal lunges. When you sink down, turn your torso to one side. When you come up and repeat the action turn the other way. Do this for 10 to 20 repetitions.
With this exercise, you stretch the muscles in your upper legs and lower back. In addition, you will make your hips flexible.
Place your feet hip-width apart, bend forward and walk with your hands to a plank position. Once in plank position, walk with your legs toward your hands. Repeat 10 to 20 times.
Repeat stretching a muscle 2 to 4 times.
A good stretch lasts between 15 and 30 seconds.
When you want to do stretches, the most important thing is that the muscles are warmed up. You can warm up the muscles with different movement exercises. Think about jogging, jogging sideways and making scissor movements with your legs while jogging.
Once the muscles are warm (this is often after you have spent 5 to 10 minutes with the movement exercises) you can begin the stretching exercises. If you were to do this when the muscles are still cold you could strain or even tear muscles.
This is because the muscles then have less blood flow and are less flexible.
Should you also do stretches after a soccer game?
After a soccer game, you would be wise to do stretching exercises as well. This brings several benefits:
All of these benefits ultimately have a positive effect on your recovery.
Many soccer players (especially amateur soccer players) tend not to do stretches or even warm up at all before a game. But is it even necessary to do stretches as a soccer player?
The answer to that is no. It is not necessary to do stretches before or after a game (or practice). It's not that you can't perform if you wouldn't do them.
However, when you do do them it will only bring benefits.
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Can a soccer player get shin splits?
We now know which stretches are good for a soccer player and when to do them. But how much time should you spend doing the exercises.
A good stretch session lasts at least 5 minutes. In 5 minutes you can stretch the most important muscles several times. However, it is better to spend a little more time on it. If you take 10 to 15 minutes, you can attentively stretch the muscles several times.
How many times a week should you stretch?
It is wise to do stretches two to three times a week.
For example, if you train twice a week and play a game, you already achieve this because this part should not be missing in a good warm-up session.
If you do this less often, the positive effects of doing the stretches will diminish.
How much time professional football players spend doing stretches
It is important for professional football players to keep their bodies as healthy and strong as possible. That is why a lot of attention is paid to stretching.
A professional football player always stretches on days they train and on the day they play a game. They will never skip this part during the warm-up session.
Most soccer players train 4 times a week if they have to play 1 game of soccer. In this case, they stretch 5 times a week. When they have to play 2 games, they often train only 3 times. In this case, they also stretch 5 times a week.
By now you know the different stretches you can do as a soccer player. Did you already know them or did you get inspiration from reading this blog.
Try to spend at least 5 minutes of time stretching and try to do this at least 2-3 times a week. This will have a positive impact on your recovery and performance on the field.
Curious about more blogs on topics like stretching? Then click here for an overview.