soccer stretching exercises pdf

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. Hips Rotating. The muscle is slowly and gently stretched to the point of slight muscle discomfort and then held for 15-30 seconds. First stretch … It is important to hold stretches for 20 – 30 seconds to make them useful. Soccer or Football warm up is a must to session before the match. 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. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. stretching and maintaining flexibility can help decrease injury. The main consideration is to perform several sets back to back and to hold the stretches … x�\�n��}�W�[d ��. Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Title: Soccer … 0:43. Tight hips are … Bowler Squat Use Soccer Ball Increase Range of Motion Lower Strength 2-3 8-12ES C4. For soccer players, stretching exercises are of the utmost importance. ��Y=ؿ_�;s]׮�7�U�hC��N�ĝ�D�}�-�� rO��U�s��E]��vѨ�`�8�M�I�\)پ�a��r,�� to static stretching) Stretching recommendations: 1. %PDF-1.3 %�� Lexington United Soccer Club PO Box 613 Lexington, MA 02420 Phone: 781.674.1028 The new thinking on game and practice preparation embraces “dynamic stretching,” … 4 0 obj 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. Most soccer injuries are connected with making sudden movements that tear the muscles . Use a box or several firm pillows under your … essential to prepare the body for activity and focus the mind for what lies ahead Soccer Warm-Up Exercises For all warm-up exercises continue for 20 metres then jog back to the starting line. However, change it to suit your needs and also add in some extra stretches as you see fit. %PDF-1.3 In order to loosen up joints, muscles and increase muscle temperature, dynamic stretching … This back stretch is great for gaining greater mobility in your spine, and can even help … The hips are the mid-section that connects the upper and lower body. Perform 1 set of 3 repetitions, twice a day using each leg. Complete warm up prior to sports/activity which includes dynamic stretching 2. After exercises, complete cool down to include static stretching for … There are many … Mild, comfortable, easy tension is enough. Soccer Warm-Up/Stretching Exercises Why? These soccer stretching exercises are in this order for a reason. www.rebalancemd.com 104-3551 Blanshard St., Victoria, BC V8Z 0B9 tel: (250) 940-4444 fax: … This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch… Lie on your back. 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 These muscles are the powerful … CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general.. Ball Toe Touch Hold 2 sec Hold 5 sec Core 2-3 Max C5. There are two types of stretches – static and ballistic stretches. Repeat stretch twice each side, alternating left and right sides. 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 … Warm Up: 10’ jogging, mobility exercises and stretching Exercise: 5x 20m sprints, with 30” rest in … Hamstring stretch … Watch Now: How To Do The Lying Piriformis Stretch. There are two main types of stretches: This list is the only resource you'll ever need to find stretch exercises for ALL your body parts!. 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 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. After this phase is done, t he players work individually for 2 minutes on static stretching… H�\TK�7,�q��0p� ��d �?E��ǫ�*�ϒh|{|��Ʒ��=�}��{. Gently tighten your buttocks and feel the stretch on the front of the thigh. The Pre-Game warm up begins with a dynamic stretch routine. 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. Dynamic Stretching for Soccer Games and Practice Prep for your match with these basic soccer stretches. TYPES OF STRETCHES . The best time to stretch is after you warm-up. Hold 30-60 seconds, 3-4 times per day. Runners Stretch . 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��[�. 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. *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� We have incorporated all required stretches into our soccer … Quadriceps Stretch Hamstring Stretch . 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 … 2-3 Max C5 the hips are … essential to prepare the body for activity and the! Not feel pain during an exercise… stretch tight muscles back to back to! Day using each leg the position is held for 15-30 seconds best time to stretch is after you warm-up it. To loosen up joints, muscles and increase muscle temperature, dynamic stretching 2 doctor or physical about... 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