Welcome to Ascend Physical Therapy & Wellness stretching guide for soccer. Stretching is an essential part of successful soccer. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and your soccer performance. The following stretching program is designed for soccer players who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your soccer performance, your Ascend Physical Therapy & Wellness physiotherapist can design a stretching program just for you.When is the Best Time to Stretch?When your muscles are warm and relaxed! Stretch after you warm up (before your game) and after the game. Some debate continues about whether or not stretching is of benefit before you exercise. If your muscles are warm and the stretching is performed correctly, then there is likely to be no harm in stretching before you play.How to Warm Up:If you play on a team, your coach will usually have a warm up program for your team, however, if you are responsible for your own warm up, we recommend the following steps as a minimum:
Rules for Dynamic Stretching:
Rules for Static Stretching:
Warm up the muscles first.
Essential Stretches for Soccer:These muscles are your prime movers for soccer. You'll need to stretch these muscles each time you train or play. Don't forget to stretch both sides. The stretching program shown below will take about 15 minutes to complete.Dynamic Stretches:Leg Swings Forward and Back Leg Swings Sideways Back Rotation Stretch: LungesLeg CurlsHopsStatic StretchesLower back extension stretchHamstring stretchQuadriceps stretchHip Flexor StretchGroin StretchGluteal StretchCalf Stretch