Stretching

Most soccer players stretch their muscles, often out of habit or because it is said to be good. But why should you stretch and how can soccer players best stretch? We explain it here for you.

The purpose of stretching

The purpose of stretching is to improve the mobility of a joint so that movements run more smoothly. Regular and consistent stretching reduces the risk of injuries.

Stretching exercises only make sense if they are performed in combination with a good warm-up. If you only do stretches, then that has little added value. If you do both stretches and a warm-up, this can prevent injuries and improve performance.

Stretching does not only have advantages. Depending on how you stretch, it can also cause an immediate loss of strength and endurance in the stretched muscle. Stretching can therefore also reduce performance. As a result, the risk of injuries increases again. When a soccer player wants to stretch extensively to prevent injuries, it is advisable to do the right stretches at the right time.

When to stretch?

You can stretch at different times: during the warm-up, during the cool-down, or outside of matches/training sessions. Below, we discuss different stretching techniques. Each technique has a different ideal moment at which you should best do the stretches. We will indicate when to do the exercises for each technique.

Different types of stretching exercises

There are four different types of stretching exercises that each have a different purpose:

• Dynamic stretching.
• Static stretching.
• PNF stretching (Proprioceptive Neuromuscular Facilitation).
• Ballistic stretching.

Stretching before the game/training

Dynamic stretching means moving stretching. The stretch is performed during sport-specific movements through the entire length of the muscle. For soccer, the "leg swing" is a good example of dynamic stretching. These exercises are often performed during the warm-up and are not always described as stretching exercises. The goal is to increase mobility without loss of muscle tone.

The exercise should be performed in sets of 8 to 12 repetitions. Start with small movements and increase the movement over the repetitions. The exercise should not be painful, and the range of motion should not be forced.

View a program with dynamic stretches for soccer players here

This way of stretching can be performed shortly before playing soccer without loss of performance. Dynamic stretching before soccer increases mobility during play. Because soccer is an explosive sport in which muscles tend to shorten, the mobility gained does not persist after playing.

Stretching on non-soccer days

Static stretching is, for most soccer players, the "normal" stretching. A specific position is slowly and carefully assumed and held, where the duration of the stretch is between 30 and 60 seconds. The muscle that is stretched should not be painful. After this time, the muscle relaxes, after which it can be stretched a little further. This second position is then held for another 30 seconds. Soccer players usually stretch statically but often not long enough. Stretching a little further after relaxation is rarely done.

This way of stretching provides the least tension and is therefore the safest method to improve flexibility. Because of the reduced tension, this method is less suitable to perform before a training session or game. It is, however, good to stretch in this way after playing or on non-playing days to improve flexibility.

In PNF stretching, the muscle is brought (without pain) to maximum length and then the muscle is contracted. This contraction is held for a few seconds. After this contraction, the muscle relaxes, allowing it to be stretched a little further. The stretch lasts about 30 seconds, and the muscle contraction about 6 seconds.

It is an efficient way of stretching to improve mobility, although the risk of overstretching is high. Immediately after stretching, there is a decrease in the strength of the stretched muscle.

Because it is necessary to contract the muscle, help from another person is often needed. A physical therapist regularly uses this stretching technique. Because of the great tension placed on the muscle with this technique and the loss of muscle strength afterward, it is advisable to perform this technique only on days when you are not playing soccer.

Not for soccer players

Ballistic stretching is also called bouncing stretching. Here, a muscle is stretched almost maximally, after which it is stretched a little further by a quick bouncing movement. Because of the rapid movement, the muscle has to handle a high force in a short time, which can cause injuries. It is therefore not advised for soccer players to stretch in this way.

The goal is to increase the range of motion and prepare the muscle for explosive movements. Ballistic stretching provides more explosiveness compared with static stretching. But because of the high load, ballistic stretching is only useful for elite athletes who perform this exercise under supervision. For soccer players, it is not recommended. A small improvement in explosiveness is not decisive for winning a game. The benefits therefore do not outweigh the drawbacks.

Summary

Stretching is useful for improving mobility, but simply stretching does not prevent injuries. The type and timing of stretching are crucial. Soccer players are advised to reduce the risk of injuries by stretching mainly dynamically before playing. This gives a temporary increase in flexibility. When flexibility needs to be improved structurally, it is useful to stretch statically or using the PNF technique on days when there is no soccer.