Best pre game stretches soccer

Are you doing the best stretches for your body? Are you executing safe movements? If you want to perform at your peak level, you need to incorporate dynamic stretching in your warm-up and warm-down.

In today's blog, find out why I give the professional soccer players dynamic stretches, which stretches are the best before a game and make sure you watch the free warm-ups and try it out for yourself! Dynamic Stretching is a sequence of sport specific movements in this case, soccer specific movements that prepare your muscles for the task ahead game or training.

The opposite to dynamic stretching is static stretching where you hold a still stretch for longer amount of time. Mehr erfahren. Video laden. YouTube immer entsperren. A great pre-soccer warm-up should consist of some light cardio work, dynamic stretching, dynamic exercises and optional foam rolling. You should do dynamic stretching prior to any kind of exercise or match. Chahla, J. Sherman, B. Cinque, M. Miranda, A.

Garrett, W. Chiampas, G. Gerhardt, M. Mandelbaum, B. Orthopaedic Journal of Sports Medicine , 6 8. Gizaa, E. Michelib, L. Medicine and Sport Science. Basel, Karger , vol 49, pp — Amiri-Khorasani, M. Calleja-Gonzalez, J. Mogharabi-Manzari, M. Acute effect of different combined stretching methods on acceleration and speed in soccer players. Journal of Human Kinetics , 50 1 , Kokkonen, J.

Nelson, A. Eldredge, C. Winchester, J. Shellock, F, Prentice, W. Sports Medicine , 2 4 Fradkin, A. Zazryn, T. Smoliga, J. Journal of Strength and Conditioning Research , 24 1 Finally, an amazingly effective way to loosen up stiff muscles fast, even if you feel like your muscles are made of rock! Tick the box to confirm While doing the exercise, do not let your knee collapse inward as you land from each jump, and keep your foot facing forward. Standing in an upright position with your hands on your hips and feet positioned shoulder width apart, step forward and lower your body towards the ground, then in a controlled motion, carefully return to the starting position.

While doing the exercise, do not let your knee collapse inward and keep your trunk steady. Standing in an upright position on one leg, reach back and pull the opposite foot up toward your body and push your hips forward until you feel a stretch in front of your thigh to maintain balance, you may hold the wall or a chair. Be sure to keep your thighs aligned with each other and the bent leg in line with the hip.

Repeat on the opposite side. To increase the stretch, keep your knees together and push your hips forward. This stretch should be held between 10 and 30 seconds. Extend one leg straight behind you, keeping your heels flat on the ground and your rear knee straight. Begin to lean toward the wall until you feel tension in the calf muscle of the extended leg.

Hold this stretch between 10 and 30 seconds. Repeat on the opposite leg. Kneel on the ground with one knee bent in front of your body and make sure the bottom of your foot is flat on the ground. Tighten your abdominals, tilt your pelvis backward and gently shift your weight forward until you feel a stretch in the front of your hip. While in an upright seated position on the ground, bring the soles of your feet together to form a diamond shape and gently pull your heels towards you while also easing your knees to the ground.

Be sure to sit upright and place your hands on the top of your feet. Lay flat on the ground with your knees bent and feet resting on the ground. Keeping your back flat and shoulders on the ground, gently rotate your knees down towards the ground until you feel a stretch in your trunk.