The need for flexibility in football

 Stretching and flexibility in football 

Players start to lose their flexibility from the age of 10 years old.  At that time your bones grow faster than your muscles, putting a strain on your tendons and ligaments. Due to this some people can be more prone to injury. Therefore, if you can continue to include flexibility into your training programme you will have an advantage over other players who do not stretch. 

Stretching is an essential but sometimes overlooked aspect of a football player's routine. In this blog, we'll explore why stretching is crucial for football players and provide a guide to help you stay flexible and help you to reduce the risk of a strain in your muscles. Stretching increases your range of motion and flexibility by making your soft tissues, such as muscles and ligaments, longer by decreasing stiffness. It can also help improve your performance in your sport, help with soreness after exercise and lower your chance of injury. 

 

Most players do not like doing stretches unless they are warming up for a game, but it is just as important to include stretching as part of your training and everyday routines and this is why. 

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• Prevent injury and improve performance - Football is a physically demanding sport with a high risk of injury, but some of these injuries can be limited by improving your flexibility and range of motion at a joint.  If your muscles are flexible and warmed up efficiently you are less likely to pull them when kicking, lunging, or putting a strain on them through explosive movements such as sprinting. 

• Improve recovery time - Stretching helps the muscles recover by increasing blood flow and reducing post-game soreness, this is why post-match stretching is so important.  Post-match stretching and nutrition will help you get ready to train and play at your full potential. (Information on nutrition can be found on my Blog Nutrition for the female athlete) 

• Enhanced muscle function - stretching can improve muscle coordination, allowing for more efficient movements and preventing muscle imbalances that can lead to injury.  The more frequently you stretch the more responsive your body will be towards it next time.  

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Types of stretching 

Dynamic – Dynamic stretching involves active movements that mimic the motions of your sport. It also helps engage your proprioceptors in the muscles and tendons that help with balance to get them ready for competing. The increase in blood flow helps warm the muscles ready for active stretching.

Activities for dynamic stretching include; 

• High knees – for your hip flexors and quadriceps (thighs) 

• Butt kicks – for your hamstrings 

• Hurdle high knees – for your abductors and adductors (groin). 

Static stretching - These stretches are usually involved in post -game and training. They require you to hold the stretch for 15 – 20 seconds.  They can include; 

• Calf stretch 

• Quad stretch 

 

Stretching examples 

If you can activate theses stretches outside of training and playing it will help with your flexibility throughout the season and beyond.  Below is an example of a routine you may want to follow to help improve your flexibility. When completing these stretching exercises, try and hold them for 20 seconds and repeat 2-3 times per session.  According to healthline.com doing this twice a week will help to improve your flexibility.