Why should we stretch?
Stretching should be a regularly occurring part of our training programmes. It is a low risk, high reward way to increase our flexibility and recover post-exercise. Many footballers do not stretch enough and as a result have recurring injuries and muscle tightness.
Quads- Standing Quad Stretch
This is an ideal position to get a deep stretch into your quads. Our quads are often overworked as a footballer so it is important to target them while also improving your flexibility.
Hamstrings- Standing Hamstring stretch
This is a very important stretch and possibly one of the most frequent stretches done by coaches. If you aren’t in the position where you can touch the ground with straight legs with this, then make sure you are doing these daily and you will see great improvement.
Glutes — Pigeon Stretch
The gluteals are the largest muscles in the body, and they should be the strongest. As a result of this, it is important that we stretch them. The Pigeon Stretch targets them deeply and decreases the likelihood of any resulting injuries occurring in your lower body.
Hip Flexors — Couch Stretch
This is one of my favourite stretches as the Hip Flexor is a notoriously hard muscle to target. By leaning back you can get a deeper stretch which will allows for maximum recovery. You may also get a resulting stretch in your quads with this one which is another benefit.
Hip adductors — Standing Straddle Stretch
Similar to the Standing Hamstring Stretch, if you cannot touch the ground on this then you have some work to do. It is important to stretch your Hip Adductors as they are predominantly used in football, especially for an inside kicking motion when you are passing etc.
Hip abductors — Seated Abductor Stretch
Many footballers do not stretch this part of their body frequently enough. If neglected it will prevent you reaching a full range of motion when you are playing. Regular stretching of this will allow you to have more comfort and keep your hips healthy for a long playing career.
Calves — Standing Calf Stretch
Calves are another difficult one to target and get a good deep stretch in, for this, pick the exercise you feel you get the best stretch in. I have had the best success with the one above but if you have a wall or fence you can often get a good stretch through pushing against it with the chosen leg straight in an almost standing lunge.
Tibialis Anterior- Standing Shin Stretch
Your Tibialis Anterior muscles are probably the most neglected out of any in your body. Many athletes develop shin splints from not strengthening or stretching these enough. I would recommend looking at Ben Patrick’s KneeAbilityZero book to work on these if you have issues.
