Dynamic vs. Static Stretching In Soccer Players: Research & Tips For Your Game
Static Stretches For Footballers: What Do They Really Do?
What Is Dynamical Stretching And Why Should I Care?
The Benefits Of Dynamic Stretching For Soccer Players: A Review
How To Do Dynamic Stretching For Soccer Players: How Does It Work?
Why Should You Care About Static Or Dynamic Stretching For Soccer Players?
Stretches That Are Not Recommended For Soccer Players (And Other Reasons)
Dynamic or Static stretching is a type of stretching technique which involves moving through various ranges of motion with different muscle groups while maintaining proper form. These range of motions are usually performed at varying speeds.
In contrast, static stretching is generally considered to be a “stretch” because it does not involve any movement whatsoever. Static stretching exercises are often used in rehabilitation programs for injuries such as tendinitis, tennis elbow, plantar fasciitis and other related conditions.
However, there have been some studies that suggest that static stretching may actually increase the risk of injury when compared to active stretching exercises.
What Are The Benefits Of Dynamic Stretching For Sports?
Research suggests that the benefits of performing dynamic stretching exercises as opposed to static stretches for sports is that it can be more beneficial in improving your body’s overall flexibility, strength and agility.
Many professional and college level coaches will often have their players perform a variety of dynamic stretching exercises before engaging in any kind of physical activity involving speed and or coordination.
For sports such as soccer, baseball, hockey and others, it is important to have the capability of quickly moving your limbs in order to get the best advantage when playing an opponent.
Stretching exercises that involve large muscle groups in a slow and controlled manner have been proven to increase cardiovascular endurance and help prepare muscles for any physical activity that may be required during the game.
What Are The Different Types Of Stretching And Why Is It Important?
When you begin any stretching exercise it is very important to know exactly how far you can stretch a particular muscle without injuring yourself. This is especially true for beginners who may not be aware of their own physical limits.
However, with some experience, you will quickly learn which muscles are more flexible and which ones that you should not push as far.
There are actually four different types of stretching:
Ballistic Stretching – Involves bouncing or quick movements through a stretch in an attempt to gain greater flexibility. This type of stretching is not recommended since it can lead to joint and tendon injuries.
Dynamic Stretching – Also known as “Neuromuscular Facilitation” this is a controlled form of stretching in which you move your body part through an extended range of motion.
Proprioceptive Neuromuscular Facilitation (PNF) – Involves stretching a muscle while applying pressure or resistance.
Passive Stretching – This is the traditional type of stretch in which you bend your body to the point of tension but not pain with the help of a partner or some other kind of assistance.
Sources & references used in this article:
Effects of differential stretching protocols during warm-ups on high speed motor capacities in professional soccer players by T Little, AG Williams – Journal of strength and conditioning …, 2006 – e-space.mmu.ac.uk
Acute effect of different stretching methods on Illinois agility test in soccer players by M Amiri-Khorasani, M Sahebozamani… – The Journal of …, 2010 – journals.lww.com
Acute effect of static and dynamic stretching on hip dynamic range of motion during instep kicking in professional soccer players by M Amiri-Khorasani, NAA Osman… – The Journal of Strength …, 2011 – cdn.journals.lww.com
Effect of static and dynamic stretching on the diurnal variations of jump performance in soccer players by H Chtourou, A Aloui, O Hammouda, A Chaouachi… – PloS one, 2013 – journals.plos.org
The acute effect of different warm-up protocols on anaerobic performance in elite youth soccer players by RA Needham, CI Morse, H Degens – The Journal of Strength & …, 2009 – journals.lww.com
Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players by E Gelen – The Journal of Strength & Conditioning Research, 2010 – journals.lww.com
Effect of recuperation with static stretching in isokinetic force of young football players by S Sermaxhaj, S Popovic, D Bjelica… – Journal of Physical …, 2017 – efsupit.ro
Three days of static stretching within a warm-up does not affect repeated-sprint ability in youth soccer players by PL Wong, PWC Lau, YY Wu, DG Behm… – The Journal of …, 2011 – journals.lww.com
Acute effects of static and proprioceptive neuromuscular facilitation stretching on agility performance in elite youth soccer players by JB Jordan, AD Korgaokar… – … Journal of Exercise …, 2012 – digitalcommons.wku.edu