Soccer Drills – Flexibility

According the National Academy of Sports Medicine, flexibility can be defined as the normal extensibility of all soft tissues that allow full range of motion of a joint. Here are two types of flexibility. One is static flexibility which is defined as “the range of motion about a joint.” And dynamic flexibility as “the resistance of a joint to motion.”

It is observed that athletes with poor muscle flexibility experience more soreness, tenderness and pain after exercise. The less flexible the muscles the more easily it sustains damage.

The importance of stretching cannot be overemphasized to achieve maximum flexibility of soccer players. Stretching increases the length of your muscles and tendons which leads to an increase in the range of your motion or movement.

Stretching exercises for soccer should focus on the muscles that surround the hip and lower back, knee and ankle and should include 2 to 3 exercises for each joint. The following stretching exercises can help improve flexibility for soccer players.

Calf stretch is done starting with an assumed push up position. One foot should be on top of the other and you continue the exercise by walking your hands toward your feet. Always keep your heel flat on the ground as you walk back your hands. The stretch is felt at the back of your lower leg.

Sit upright when doing the pretzel stretch. The right leg must be straight out in front and the left leg crossed over it near your body. The right arm is then placed outside of your bent leg. Push back on your knee with your opposite arm and twist. The stretch will be felt on the outside of the hip and in your lower back.

The quadriceps stretch is done by taking a giant step forward and assuming a kneeling position. The back should be straight as you exhale and slowly leaning forward. You should see your toes when looking over your knee of your forward leg. The stretch is felt in the front of the thigh of the back leg and back of the thigh in the front leg.

Take a large step forward and slightly to the side for balance when doing the triangle stretch. Both legs and the back must be kept fairly straight. Bend at your waist over your front foot. The stretch is felt at the back of the thigh and behind the knee of the forward leg.

The butterfly stretch is achieved by sitting upright and bringing the soles of your feet together. While keeping your back straight you push your legs towards the floor. The stretch is felt on the inside of the thigh.