Preparation and Fitness Training Methods

stretching; aims to lengthen specific muscles to prevent injury.should be active stretching.

There are many ways to improve your flexibility but here are the three main ways.

Always warm up before stretching. The very first thing you must do before stretching is a warm up. you can jog, run, or bike to get loose. You don't have to run or bike that hard or far, but it is good to do at least 20 minutes of warm up before stretching. This will prevent injury and strain.



 dynamic stretching. Dynamic stretching should always be done before static stretching. Dynamic stretching includes motion and is meant to mimic and exaggerate the movements of actual exercise. This is a much safer form of stretching.

examples of dynamic stretching

•  Inchworms
•  Leg Swings
•  Walking Lunges 

 static stretching. Static stretching is the form of stretching that most people are familiar with . These are stretches done in a sitting or otherwise un-moving position. These can increase flexibility but should only be done when working out is completed, as they present a large risk for injury to tight muscles. hamstring stretch,butterfly groin stretch,shoulder stretch, are examples of static stretching.

football 

8 stretches 

1. Standing Quad Stretch 

The quadriceps  make up a group of muscles along the front of the thigh. These muscles are the powerful muscles used in sprinting and kicking and often prone to fatigue and cramping.

2. Standing Calf Stretch

The calf, or gastrocnemius, muscle runs along the back of your lower leg and in constant use while running the soccer field

3. Seated Groin and Inner Thigh Stretch

This simple stretch, sometimes called the butterfly stretch, is a great stretch for athletes who play field or court sports.

4. Hip and Lower Back Stretch

This simple stretch opens the hips as it stretches the muscles of the hips, groin and lower back.

5. Hip Flexors and Psoas Stretch

The hip flexors are a group of muscles that bring the legs up toward the trunk and help generate a powerful soccer kick.

6. Lying Piriformis Stretch

There are many different ways to stretch the piriformis muscle in the glutes (buttock).

7. Simple Shoulder Stretch

This basic shoulder stretch can help open the chest and loosen tight shoulders before playing soccer.

8. Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh that stabilizes the joints. It may become irritated from overuse or tightness.