DYNAMIC FLEXIBILITY ROUTINES
Dynamic stretching routines can range from 15 to 20 minutes in length and should include stretches for
all the major muscle groups (see above) and sport-specific movements (back-pedals, side-to-side shuffles,
etc.) required in soccer. They should also include some form of ball work such as dribbling or one-touch
passing. Many of the conventional dynamic stretching routines used by coaches rarely incorporate ball-
oriented activities. This can be problematic however, especially before matches as players may go onto
the field physically prepared, but mentally they may still be asleep.
The following are two examples of a general ball-oriented dynamic stretching routine that can be used for
games or practices:
Sample Routine A
Set-up and Directions: Divide your players into 2 equal groups: a working group and a passing group.
Set up a circular grid, 20 yards in diameter, using small cones. You can also use the centre circle of a
regular-sized soccer field. Have the players in the working group stand by a large cone in the centre of the
grid. Have each player in the passing group stand on the edge of the circle with a ball in their hands, but
ensure that they are spaced equally around the circle (Figure 2.9a).
Figure 2.9aOn the coach’s call, have each person in the working group run towards a different player on the edge of
the circle where they receive a tossed pass that they must return with a side-footed volley (Figure 2.9b).
As soon as they return the pass, they immediately run towards the centre of the circle (Figure 2.9c), touch
the cone, and then run towards a different player where they repeat the same process.