Heel Stretch . Ball Toe Touch Hold 2 sec Hold 5 sec Core 2-3 Max C5. Bowler Squat Use Soccer Ball Increase Range of Motion Lower Strength 2-3 8-12ES C4. TYPES OF STRETCHES . When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Performing regular soccer stretches enhances muscle flexibility, which not only reduces the risk of injury but also helps to reduce recovery time. %PDF-1.3
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Soccer Stretching Exercises (Adapted from About.com Sports Medicine) Standing Quad Stretch The quadriceps make up a group of muscles along the front of the thigh. The Truth About Stretching … stream 0:43. The gold standard for the hamstrings is the Nordic Hamstring Exercise.Incorporating hamstring eccentric strengthening exercises has been found to be successful in helping to reduce the incidence of hamstring strain injuries up to 51% in soccer … There are many … First stretch … Hips Rotating. To avoid serious injury and to play at your peak right from the starting whistle. Single Leg Bulgarian Squat Pause at bottom Small hop at top Lower Strength 2-3 8-12ES Exercise … Do not ignore pain: You should not feel pain during an exercise… 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). While the position is maintained, the acuity of muscle tension decreases and the athlete should increase the amplitude of the stretch. Muscle Group Exercise Sets Reps Chest Barbell Bench Press 4 6, 6, 6, 6 Back Close-Grip Pull-Ups 4 6, 6, 6, 6 Back Bent-Over Dumbbell Rows 4 6, 6, 6, 6 Biceps/Forearms Reverse Curls 4 6, 6, 6, 6 Shoulders Barbell Military Press 4 6, 6, 6, 6 Biceps Dumbbell Curls 4 6, 6, 6, 6 . H�\TK�7,�q����0p� ��d �?E��ǫ�*�ϒh|{|���Ʒ���=�}��{. 17 0 obj
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�������rO��U�s���E]����������vѨ�`�8�M�I�\)پ�a��r,�� For soccer players, stretching exercises are of the utmost importance. Back Stretch. Talk to your doctor or physical therapist about which … Gently tighten your buttocks and feel the stretch on the front of the thigh. Lexington United Soccer Club PO Box 613 Lexington, MA 02420 Phone: 781.674.1028 Static Stretching The static stretching exercises are the most widely used stretches in tennis. endstream
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