What is warming up? Warming up is the preparation for any kind of physical activity, whether it be sport or training. When your muscles and joints are warmed up you will always perform at your peak and less susceptible to any injury.
Just stretching is not warming your body up. although it is a part of the warm up process it should only follow gentle activity, the gentle activity is actually what warms the body up. many studies have been conducted to see whether stretching actually does reduce injuries. Although results of these studies prove inconclusive the general belief by experts and sports professionals is that it does reduce the risk of injury, will get you up to peak performance, and will also help you prepare mentally as you know you will be able to perform your best.
Soccer Drills
When preparing for soccer training and matches it is a good idea to start with some gentle jogging and running. By doing this you will be able to warm up your body and your muscles. Warm ups can last anything from about 4 minutes to 10 minutes or so depending on the time you have available and the activity you will be performing after the warm up. The outside temperature also has a critical part to play, the cooler it is the more you will need to warm up.
Once you have completed some jogging or gentle running you can then start stretching. the 3 main types of stretching are:
* Static
* Dynamic
* PNF
It is best to start with static stretching. this means stretching for about 15-20 seconds while holding the stretch. Whilst stretching refrain from bouncing and do not force the stretch. Start with the bottom of your legs and slowly work up your body:
* Calf
* Hamstrings
* Thighs
* Groin
* Hips
* Lower back
* Shoulders
* Neck
Once the static stretches are completed you can then start dynamic stretches. These types of stretches will take the body through the type of movement that will be performed in the activity following the warm up. For soccer this will include leg swings both front and back, as well as across the body. These stretches can be performed standing up using a partner to lean on, or even while doing running drills.
Proprioceptive Neuromuscular Facilitation (PNF) is an advanced form of flexibility training that involves stretching and concentrating on a particular muscle group. Perform this training with partners as you will need the added standing support to perform the stretch and then push the stretch a bit. PNF stretches are to gain extra flexibility. Gymnasts and martial artists do these a lot to get the flexibility required. This is the risky part as this is where most injuries happen. If you are performing these stretches with youth player then be sure there is plenty of supervision. Do not over stretch as this will cause injury.
Once this is complete you can then finish preparing for a match or training by performing short sprints to make the body and mind sharper, maybe add a little ball work into the mix and then follow with your training session or your match.
Warm Up Stretching - Benefits & How To's
0 comments:
Post a Comment