How to Stretch Before Playing Soccer

How to Stretch Before Playing Soccer

Soccer

Soccer is the most widely followed sport globally, and with its rapid development, the demands on players' physical fitness have increased significantly. Modern soccer matches require higher speed and intensity from athletes. Injuries in soccer are becoming more frequent, often affecting areas such as the ankles, knees, groin, calves, and thighs. The causes of these injuries are diverse, stemming from external factors like opponents and playing conditions, as well as internal factors. The primary internal factor is inadequate warm-up before playing. Pre-game stretching not only overcomes organ inertia but also allows muscles and ligaments to relax fully, reducing the risk of injury.

Stand upright, reach for the opposite foot, and stretch leg and waist muscles, holding for 10 seconds.

Extend both arms upward to stretch the muscles on both sides, holding for 10 seconds.

Lean your upper body to the right to stretch the left side muscles, holding for 10 to 15 seconds before switching sides.

Bend your upper body forward with your toes pushing backward to stretch calf muscles, holding for 5 to 15 seconds before switching sides.

Apply outward force with your hands and inward force with your legs to stretch inner thigh muscles, holding for 15 seconds.

Support both hands against a wall with your lower limbs extended to stretch upper body, waist, and leg muscles, holding for 10 seconds.

Pull your legs towards your abdomen to stretch the back of your thighs and gluteal muscles, maintaining for 5 to 15 seconds.

Apply force to move your leg towards your abdomen, stretching the back of the thigh and buttock muscles, holding for 5 to 15 seconds before switching sides.

Lie on your back, pedal your legs as if riding a bicycle to stretch leg muscles, holding for 10 seconds.

Apply downward force to stretch the front of the right thigh, holding for 5 to 15 seconds before switching sides.

Lie on your back with both hands behind your head, bringing your head to your knees to stretch waist and leg muscles, holding for 10 seconds.

Stretch your right arm toward your head and your left arm toward the lower part of your body to stretch the muscles in your arms, holding for 6 to 8 seconds.

Thrust your hips forward to stretch calf muscles, holding for 10 to 15 seconds.

Slightly thrust your knees forward to stretch ankle muscles, holding for 30 seconds.