STRETCH TO STAY IN THE GAME: WHY FLEXIBILITY MATTERS
When it comes to soccer, everyone talks about speed, strength, and skill. But there’s one crucial element often left off the field: flexibility. Stretching is more than just a warm-up ritual as it serves a dual purpose. Stretching can improve one’s agility on the field as well as decrease the likelihood of injury, specifically to the muscles. A soccer player with good hip mobility is more likely to pull off skillful, dynamic moves on the field and have a decreased chance of injury – efficient range of motion is essential!
Dynamic vs. Static Stretching
Not all stretching is created equal, and knowing the difference can make or break a training session.
Dynamic stretching exercises are those that use small-scale repetitive movements to build up range of motion and get the body ready for activity; therefore, dynamic stretching should be done before getting on the field to prepare the body for play. Examples of dynamic stretches for the upper body can include arm circles, while high knees would be beneficial for the lower body. Implementing dynamic stretching into a pre-activity warm-up will help stave off muscular and joint stiffness while increasing range of motion. This will ultimately improve performance by allowing for higher explosivity.
Static stretching involves holding a stretch position, typically between 20-60 seconds, in order to lengthen muscles and improve flexibility. Static stretching should be done as a cool-down, to relax and lengthen tight muscles and aid in recovery. For example, upper body static stretching includes a cross body shoulder stretch while a hamstring stretch can target the lower body.
LEARN MORE ABOUT DYNAMIC WARM-UP EXERCISES
Making Sure Stretches are Age-Appropriate
As a player ages, their body has different needs. Youth and adolescent players are growing at a rapid pace. Their muscles may not always keep up with the growth of their bones, making them more vulnerable to muscle tightness and injury. For example:
Younger kids (under 12)
Keep it fun and light with short dynamic stretches like arm circles or skipping.
Tweens & Teens
Introduce more structured dynamic warm-ups and incorporate a consistent post-game static stretching routine to manage growth-related muscle tightness.
Why Coaches Sometimes Skip It
Despite its importance, stretching is often the first thing cut when time is short. Warm-ups get rushed, games run late, or there’s just a lack of awareness about what proper stretching looks like. Some coaches may not be trained in current best practices, and others simply assume players will handle it on their own. If your coach is someone who skips stretching, make sure to carve out some time for it on your own to ensure your body is game ready and can recover properly.
Stretch To Stay In The Game!
Stretching should not be an option; it is a necessity! Whether you’re a parent, player, or coach, incorporating proper flexibility training into every practice and game can help keep athletes performing their best and staying off the injury list.
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