Stretching
STRETCHING
With good flexibility, the player can change direction easily, is able to fall with less chance of injury, and can adapt to almost any game situation.
Flexibility is defined as the range of motion about a joint. Good flexibility permits an optimum range of movement within a joint; muscles and connective tissue of flexible players are not easily strained or torn. All soccer players should develop their flexibility to an optimum level and maintain it, in order to avoid injury. Repetitive stretching exercises over a period of time can increase the elasticity of the tissue. Tight-jointed athletes should set aside time each day, year-round, to improve their flexibility and in this way protect themselves from possible injury.
A muscle can be stretched in two ways. The first way is called ballistic. This stretching uses a bouncing movement to force the muscle to maximum stretch. It can be dangerous as the bouncing can extend the muscles and connective tissues beyond their safe limits. Muscles have a protective reflex which causes them to contract when they reach their maximum elasticity (or stretchiness). This is the same reflex which jerks your head up when you nod off to sleep while sitting down. Some fibers might tear if movement is stopped by the reflex. A bouncing stretch is more likely to surpass the safe limit of stretch than the second way of stretching.
Static stretching, the alternate method of stretching, is preferred because there is less danger of muscular tears
and pulls that are often the result of ballistic stretching. Also, a static stretch allows the opportunity to consciously relax the muscles to obtain a maximum stretch.
To increase flexibility strictly, stretch the muscle until it feels tight, then hold that position while consciously
relaxing the stretched muscle. As the muscle relaxes it can be slowly stretched a little more. Expert opinion varies about the length and frequency of each stretch. The method suggested by most athletic trainers is a single stretch held 30 to 40 seconds. The range of motion should increase slightly towards the end of each session and improvement should be seen within a few days.
Static stretching should be done daily or at least following each exercise session.
Before a soccer game or practice, players should stretch as part of their warm-up. Stretching loosens up the body, helps warm the muscles, and allows the joints to operate through their maximum range of motion without injury. Players should jog a few laps before stretching since warming the muscles increases their extensibility. Stretching after exercise as part of cool down helps return the muscle fibers to pre-exercise condition.
Excessive flexibility, or hyper flexibility, must be avoided if possible. It is of no value and can result in weakening of the joint at certain angles, which in turn can cause ligament problems or dislocations. Stretching the muscles after unaccustomed or severe exercise helps reduce soreness, and when soreness does occur, gradual stretching of the sore tissue can assist in reducing pain.
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