How To Stretch In Soccer [8 Proven Ways] 2023

Stretching, or simply warming up is a vital part of soccer. The game of soccer requires one to have stamina, pace, speed, endurance, agility, perseverance, and of course flexibility.

It’s a Herculean commitment. As such, one needs stretching to increase flexibility, and have pace, speed, and stamina to perform well.

If you are a soccer player, here are proven ways how to stretch a soccer game (how to stretch in soccer).

But before we do that, let’s understand why stretching is so important for soccer players either before a game or practice in general.

Why Stretching Is Important For Soccer

We mentioned earlier that it is vital for players to stretch in soccer but we didn’t give our reason why. Stretching is important for soccer players and here are reasons why:

• To warm and prepare the muscles for the task ahead or game
• To reduce sustaining injuries, bruises, tears, slips, sores, and strain
• To improve player’s flexibility
• To prevent muscles from straining
• To improve joint strength and balance

Stretching can be done any time of the day. It is advised that soccer players work on their flexibility by performing 10 minutes of dynamic stretching and following it up with another 10 minutes of static stretching to cool them down and take a breather. 

Muscles Used In Soccer

Soccer performance heavily depends on the core muscles of the stomach and back. Apart from the muscles of the feet, the following muscles have an important function in soccer:

What Are The Types Of Stretching? 

There are 3 major types of stretches soccer players target to work on their flexibility, agility, and stamina. Although, two of these stretches are far more vital than the other one.

Dynamic Stretching

Dynamic stretching is done at the beginning of any warm-up or stretches in soccer.

It focuses on getting the heart to beat fast while warming up the muscles of soccer players. Examples of dynamic stretches you can try any time of the day are leg kicks or swings, twisting, lunges, etc.

Static Stretching

Static stretching is what is followed up with dynamic stretching, It is targeted to cool you down for 30 seconds to a minute or maybe more giving you time to breathe or be in control of the fast-beating heart.

Examples of static stretching are quad stretch, hamstring, etc. 

Ballistic Stretching

This is the less vital stretching and is sometimes not done. It focuses on bouncing motion at a speed and touching a part of the body quickly. An

An example of ballistic stretching is bending over and touching your toes in a quick motion.

As a soccer player, stretching should be continued and done before a game and should also be your best friend.

Without further ado, below are proven ways how to stretch in soccer.

Leg Swings

How To Set Up:

• Hold onto the wall or a supporting object for balance
• Next, swing your leg back and forth, or swing them lateral in motion (left and right)
• Lastly, repeat on both legs

Leg Kicks

How To Set Up: 

• Kick your left leg high into the air
• In the nick of time, use your right hand to reach out to the tip of your foot
• Now, switch to the right leg and use the left hand and
• Continue to repeat on both legs

Standing Quad Stretch

How To Set Up: 

• Stand with your feet and shoulders width apart, you may choose to hold onto a supporting object or the wall if you want

• Bring your left knee to touch your bum

• Using your left hand as a guide, hold onto your ankle

• Now stand straight with your hips, this way you are getting your core engaged

• Stretch and hold the ankle for 30 seconds

• Repeat on the other leg

Seated Hamstring Stretch

How To Set Up: 

• Sit on the floor and straighten your legs extending them to the front of your body
• Using both hands, bend and stretch forward to reach both feet
• Hold this position for 30 seconds or more
• Now, return to the starting point
• Repeat

Wall Calf Stretch

How To Set Up: 

• Touch the wall and firmly place both hands on the wall maintaining a good shoulder length
• Stand a foot away from the wall with your hands on the wall
• Step a foot in front of the other (left in front of the right)
• Push the wall while bending the right knee
• Stretch and hold this position for 30 seconds or more
• Switch to the other leg

Piriformis Stretch

How To Set Up:

• Sit on the floor and lay your back on the floor, be sure to lay a mat or board
• Cross your left leg over the right while lying down
• Now, place your left ankle onto the right knee
• Lift your right foot from the floor and hang mid-air
• Push down your left knee gently using your hand
• Hold this position for 30 seconds or more
• Switch to the other leg

Shoulder Stretch

How To Set Up:

• Stand with your feet and shoulders apart

• Raise your left arm by bending the elbow over your head to touch the back of your shoulder

• Using your right hand, reach over to touch your left elbow while grasping it

• Apply gentle pressure to get your left hand to touch your should more

• Hold this position for 30 seconds 

• Switch to the other hand 

Ankle Rotation

How To Set Up: 

• Stand with your feet close together

• Extend the left leg out in front of you 

• Rotate your ankle using your foot as a guide

• Do this for 30 seconds to a minute 

• Switch to the other ankle

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FAQs

How to stretch correctly?

Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

When should you stretch in soccer?

For quite some time, the question of when to stretch has been a point of contention amongst experts in the field. However, the general recommendation is that static stretching should be done after exercise.

Prior to engaging in more intense athletic activities, athletes are advised to perform a warm-up that includes light activities like jogging, jumping jacks, and jump rope, along with a dynamic stretching routine lasting 5 to 10 minutes.

This prepares your body for the intense physical exertion ahead and can help prevent injuries.

What stretches does Messi do?

In terms of basic movement, he practices the pillar bridge-front, lunges, hamstring stretches, and pillar skips.

Do soccer players stretch every day?

To keep the muscles strong, flexible, and in top shape, there’s only one way to do it – stretching on a daily basis.

For soccer players, in particular, who engage in repetitive motions on the field, maintaining flexibility is crucial to prevent muscular injuries. Neglecting to do so can increase the risk of injury, which is certainly not what anyone wants.

So, take some time every day to stretch it out, and keep those muscles long, lean, and ready to take on the field!

What happens if you don’t stretch before soccer?

Skipping out on stretching before engaging in any sports can lead to some serious consequences.

The soft tissues surrounding your joints, such as muscles, tendons, ligaments, skin, and joint capsules, are at risk of becoming damaged beyond repair. If you neglect to properly stretch these tissues, they may shorten over time and become more susceptible to fatigue.

This can put you at greater risk for injury, and nobody wants to spend their time on the sidelines nursing a preventable injury.

Be sure to prioritize stretching before any physical activity to keep your tissues healthy, happy, and in tip-top shape.

What stretches does Ronaldo do?

Hip twisters – 1 sets of 50-second reps, followed by no rest.

Side-lying clam – 1 set of 40-second reps on each side, followed by no rest. Side-lying T-stretch – 1 set of 40-second reps on each side, followed by no rest.

Bird-dog – 1 sets of 50-second reps, followed by rest.

What is the most important muscle in soccer?

The abdominal muscles and the synergistic movements required by the core are crucial in soccer.

Core muscles include the rectus abdominis (also known as the six-pack), the multifidus, lower back muscles, internal and external obliques, and the transverse abdominis.

Final Thought

Soccer is a demanding game that requires you to warm up, stretch, and also cool down to prepare for the game or practice. It is important to stretch before every game to maintain flexibility and reduce or prevent proneness to injuries and bruises, and perform well. 

We have talked about proven ways how to stretch in a soccer game. Also, be sure to stay hydrated when you stretch.

I hope this article has been a real game-changer for you!