© Tracey Crowley Massage Therapist copyright 2012 

 

Football Stretching Routine

 

Incorporate a regular football stretching routine into your football training and watch your performance improve.

 

Are you following a well-organized and customized soccer training program? Is it working for you? If you want to improve your performance and reduce the chance of injuries, then it is time to incorporate a comprehensive soccer stretching routine into your daily training schedule.

 

 

The Benefits of a Football Stretching Routine

 

Muscles used in Football


Football requires agility, endurance and speed. It is crucial to keep your leg and foot muscles conditioned to achieve success in football. Football performance also heavily depends on the core muscles of the stomach and back. Apart from muscles of the feet, the following muscles have an important function in soccer:

 

  • Abdomen: Rectus Abdominis

  • Back: Latissimus Dorsi and Teres Major

  • Sides: External and Internal Obliques

  • Quadriceps: Intermedius, Medialis, Rectus Femoris and Vastus Lateralis

  • Hip flexor/rotator: Iliopsoas and Sartorius

  • Groin: Adductor Brevis, Longus and Magnus, Gracilis

  • Buttock: Gluteus Maximus, Medius and Minimus

  • Hamstring: Semitendinosus, Semimembranosus and Biceps Femoris

  • Calf: Gastrocnemius, Soleus

 

Football players are susceptible to both overuse and acute injuries. These include ankle sprains, Achilles tendonitis, groin strain, hamstring strain, and injury to the anterior cruciate ligament. Performing a regular stretching routine enhances muscle flexibility, which not only reduces the risk of injury but also helps to reduce recovery time.

Increases in strength and flexibility further enable players to efficiently handle frequent sprinting bursts. Even goalkeepers can better make quick jumps and reaches to save tough goals.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately.