WHEN AND WHAT FORM
STATIC STRETCHING FOR THE COOL-DOWN
After the next 90-second cycle, have the player run to the cone, turn, and then backpedal until they join the line at the other end (Figure 2.10d). You can then replace backpedaling with side-to-side shuffles, butt kicks or any other soccer-specific movement pattern that you see fit. For the final cycle, have them run to the cone and then sprint to the end of the line on the other side.
Variation: You should vary the passing component of the activity after every one or two 90-second cycles. For example, you can instruct your players to take their first touch with the inside or outside of the foot. You can also have them play passes using the laces or outside of the foot only. Lastly, you can limit them to one touch only. The warm-up may also include balance and neuromuscular exercises, which are discussed in the following chapter.
STATIC STRETCHING FOR THE COOL-DOWN
The last thing many players want to do after a game or practice is cool-down, but this phase is critical to the recovery process. The purpose of the cool-down is to provide the body with a gradual transition from intense exercise to a resting state by i) slowly decreasing the heart and breathing rates; ii) reducing body temperature; and iii) returning the muscles to an optimal length-tension relationship. Flexibility exercises are essential to the cool-down, and Static and PNF stretches are the best forms to use. Both enhance relaxation and facilitate a steady decrease in body temperature. Static exercises are preferable to the amateur and youth coach however, as performing PNF stretching exercises require expertise and most often requires a partner, making it less practical.
Static Stretching routine: As with dynamic flexibility routines, a static stretching routine for soccer players should involve all the major muscle groups engaged during the various movements and actions.
Include the following stretches at the end of your training session to help maintain whole-body flexibility, reduce muscle soreness and initiate recovery from intense exercise:
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WORLD CLASS COACHING 36 Total Soccer Conditioning Lying Quadriceps StretchMuscle Groups Involved: Quadriceps Directions: Direct the players to lie on their right sides with both legs straight and place their right forearm flat on the floor, perpendicular to the body. Instruct them to bring the left ankle towards the buttocks, by flexing the knee, until they are able to hold the front of the foot (Figure 2.11). Have them hold for 20 to 30 seconds and then switch sides.
Butterfly Stretch
Muscle Groups Involved: Hip Adductors, Sartorius (Groin Muscles)
Directions: Have your players sit with a straight torso and then bring the soles of their feet together by flexing both knees. Have them place the elbows on the inside of their legs and the palms on the top of their feet (Figure 2.12).
Direct them to engage the stretch by leaning forward gradually while pushing the knees down and out with the elbows.
Kneeling Hamstring Stretch
Muscle Groups Involved: Hamstrings, Erector Spinae (Lower back)
Directions: Have your players assume a kneeling position, with an erect torso and then direct them to extend the right leg straight in front. Instruct them to engage the stretch by slowly leaning forward and placing both hands on the ankle of the outstretched leg (Figure 2.13). (Players with reduced flexibility are recommended to reach with the hand of the extended leg only). Have them hold for 20 to 30 seconds and then switch legs.
Figure 2.11 Lying Quadriceps Stretch
Figure 2.12 Butterfly Stretch
Figure 2.13 Keeling Hamstring Stretch
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WORLD CLASS COACHING 37 Total Soccer Conditioning Standing Calf StretchMuscle Groups Involved: Gastrocnemius, Soleus (Calf Muscles)
Directions: Stand erect with feet shoulder width apart, approximately 2 to 3 ft. from a wall. Place the palms of both hands against the wall (Figure 2.14a). Take a step backwards with the left foot, keeping the left leg straight (Figure 2.14b).
Gradually flex the right knee to engage the stretch in the left calf. Both feet must remain flat on the floor. Hold for 20 to 30 seconds then switch legs.
Gluteal Stretch
Muscle Groups Involved: Gluteus Maximus (Buttocks)
Directions: Lie flat on your back with both legs straight. Bring both knees towards the chest until the thighs are perpendicular to the ground. Cross the right leg over the left by placing the right ankle slightly past the left knee (Figure 2.15).
Bring the left knee towards the head slightly and hold for 20 to 30 seconds before switching legs.
Lower Back Twist
Muscle Groups Involved: Erector Spinae Directions: Lie flat on your back with both legs straight. Bring both knees towards the chest until the thighs are perpendicular to the ground (the upper body should remain flat on the ground).
Engage the stretch by guiding both knees towards the ground on the right side by twisting at the waist. Keep both shoulders on the ground however (Figure 2.16). Hold for 20 to 30 seconds and then bring the knees to the other side.
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WORLD CLASS COACHING 38 Total Soccer Conditioning Cobra StretchMuscle Groups Involved: Erector Spinae Directions: Lie flat on your stomach with your legs together and extended. Place both forearms on the ground, parallel to the body, so that the palms are facing the ground and directly below the shoulders. Engage the stretch by pushing the chest and head off the floor with the hands while arching the lower back (Figure 2.17). The legs should remain on the ground. Hold for 20 to 30 seconds and then return to the initial position.
Kneeling Hip-Flexor Stretch
Muscle Groups Involved: Iliopsoas (Hip Flexor) Directions: Direct the players to kneel down on their left knee and have them place the right leg in front of them so that the right thigh is parallel to the ground and the lower right leg is
perpendicular to the ground (Figure 2.18). The torso should be erect and both hands should be placed on the hips. Have them engage the stretch by slowly lowering hips forward, while
maintaining an erect torso. Hold and then switch legs.
Behind the Neck Stretch
Muscle Groups Involved: Triceps, Latissimus Dorsi (Upper back)
Directions: Place the palm of the right hand on the upper back, slightly below the neck, by abducting the shoulder and bending the elbow (Figure 2.19). At the same time, hold the right elbow with the palm of the left hand and pull the elbow slightly towards the head.
Figure 2.17 Cobra Stretch
Figure 2.18 Kneeling Hip Flexor Stretch
Figure 2.19 Behind the Neck Stretch
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WORLD CLASS COACHING 39 Total Soccer Conditioning Arm across the Chest StretchMuscle Groups Involved: Middle Trapezius, Rhomboids (Upper and Mid Back)
Directions: Stand erect and bring the right arm across the chest by moving the right hand towards the left shoulder. Engage the stretch by slowly pushing the right elbow towards the left shoulder with the palm of the left hand (Figure 2.20). Hold for 20 to 30 seconds and then switch arms.
Figure 2.20 Arm across the Chest Stretch
Each stretch should be performed slowly and under control. Hold the stretch for 20 to 30 seconds, and then return to the starting position slowly. It is also important that you do not stretch the muscle until the point of pain as this can lead to muscle and connective tissue injuries.