WHEN AND WHAT FORM

For optimal benefits on soccer performance, flexibility training should be performed as part of the warm-
up routine preceding training sessions and games, and as a part of the cool-down phase at the end of these
activities. As previously mentioned, a separate session devoted entirely for flexibility may be necessary;
especially after intense tournaments or matches, or for athletes with poor ranges of motion. Such sessions
are not always practical for teams with limited training times however. Players with poor flexibility are
recommended to devote extra time outside of regular training to improve this component of conditioning.

All forms of stretching can be effective for developing and improving flexibility, provided they are used
at the appropriate times. However, dynamic and static stretches are the most commonly used and also the
most practical, especially for youth and amateur players. The reasons for this are discussed in subsections
below.

DYNAMIC STRECTHING FOR THE WARM-UP

The warm-up is an essential part of any training session and game preparation. The purpose of the warm-
up is to prepare the body for more intense activity. This is achieved by increasing muscle and core
temperatures as well as blood flow to the working muscles. Warm-ups should also mentally prepare the
player and include sport-specific movements. A complete warm-up consists of a general component,
which involves low-intensity activity such as jogging, and a specific component that consists of sport-
specific movements and flexibility exercises.

The active nature of dynamic and ballistic stretches makes them suitable for use in the warm-up. Both
forms facilitate increases in body temperature and blood flow (unlike static stretching that can actually
reduce body and core temperature) as well as excitation of the nervous system. However, ballistic
stretching can lead to serious injury because of the high amount of stress placed on the muscles. Dynamic
stretching is a safer alternative as it avoids bouncing and is performed in a more controlled manner. In
addition, dynamic stretching involves functional sport movement and better prepares the player (mentally
and physically) for the demands of the sport. Ballistic stretching may also trigger the stretch reflex that
does not allow the muscle to relax, thus defeating the purpose of stretching. Finally, dynamic stretching
can involve multiple joints and is therefore more time efficient than ballistic and other forms of
stretching.

A description of the most appropriate dynamic stretches for soccer players are described below. The
stretches can be performed as either a series of repetitions in place, or over a specified distance (15 to 20
yards for example). Regardless of the method chosen, each movement should be performed in a
controlled manner.