Joey Macauley
Complete Conditioning for Soccer
By: Greg Gatz
Playing soccer is more than just a competitive exercise, but it's dynamic and multifaceted. In the introduction to
Complete Conditioning for Soccer, Greg Gatz explains that a strong and developing foundation for your flexibility, balance, agility, power, and speed are important for preforming at a high level. In chapter 3, he begins specifying on flexibility as he claims that its defined by your ability to move your body through a range of motions. Playing soccer involves a combination of coordinated muscle movements and actively increasing mobility through static stretching and dynamic routines with rhythm and tempo promotes an improving and quality performance (Gatz 25). Then, Gatz states, "I like to use three basic stretching techniques to develop flexibility in athletes:
dynamic stretching, static stretching, and active stretching. Dynamic stretching... is a combination of movement drills and stretching that stimulate and prepare the body for an increased work load... Static stretching, or 'stretch and hold,' has a soothing effect on the body and is beneficial after training or competition... Active Stretching... is used as a recovery technique from heavy bouts of exercise (Gatz 26). Then, towards the end of the chapter, he includes recommended daily routines, drills, and stretches in order to effectively improve one's flexibility and preserve muscle health. For example...
[Stretch # corresponds with picture example # in which each stretch applies to the muscle strain from specific muscle coordination/movements]
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(1) Side Groin Stretch for adductors (inner thigh) and hamstrings.
(2) Deep Forward Lunge Stretch for hamstring, glutes, and lower back.
(3) Quadriceps Stretch for quads and hip flexors. |
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(1) Constant and agile changes in direction (Lunges, abrupt stops, cuts, etc.)
(2) An example of many different motions that require significant muscle coordination/stress (on glutes, lower-back, hamstring, etc.) at a single time.
(3) Per every shot (or something more than a 20 yard pass) your quads and hip flexors is put under stress that may put your muscle health at risk without periodic stretching for recovery and warm up.
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Initially learning about the importance of flexibility I reflected on how poor my flexibility currently is, and has always been, and then how I rarely prioritize stretching at any point in time. This may explain why I'm too pathetic to even touch my toes "without bending my knees." Anyways, after reading this, I began integrating more static and dynamic stretching routines for isolated time periods before and after soccer training and games, along with after daily runs. I've noticed significant decreases in the strain and soreness of my muscles, especially in my legs. Also, my movements feel more liberal or fluid and has allowed me to endure physical actively longer. Then, after reading the quoted evidence that I found, it was interesting to learn that static stretching is for "after training or competition." This was a slap to the face because I'm sure most of you are aware that most organized groups for teams and whatnot statically stretch before games or performances to "loosen their muscles." Well, that's apparently wrong and after learning that, I have corrected the way I warm up and prepare for soccer or runs.
What activities are you involved in and how important is flexibility in order to perform well? Also, how would you, or how have you created a convenient schedule to stretch on a daily basis for the recovery and development of your muscles?
Work Cited:
Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.
The first flexibility stretch i decided to do was for shoulders, chest, and arms. "Stretch the arms upward and backward."(Wright 30) This stretch improved my flexibility and range of movement in my arms and shoulder. while throwing the football over a 30 minute period i felt little to no fatigue and could throw better compared to not stretching my arms as said in my book "A warm-up will make the body more flexible and increase its ability to respond more quickly. Another benefit it that it will give you stamina over a longer period."(Wright 27)
The next stretch i did was the toe touch which works the lower back and thighs. When stretching and warming up movements become easier. My legs became more mobile and i felt more agile while running. This was because stretching increases your body's flexibility and makes muscles less tight which is important in many sports including football."Pregame stretching makes the muscle tissues less tight and even a bit longer. cold muscles resist stretching."(Wright 30) 
