In this video you will learn how to stretch your muscles before playing football.
It is very important to stretch beforehand as it makes recovery easier and reduces the risk of injury.
In this video, we show you an example of combined static and dynamic stretches where you stretch the muscle for 5 seconds before contracting it several times for 5 more seconds.
The 5 main muscles that we need to stretch before playing are: the hamstrings, the quadriceps, the calves, the adductors and the neck muscles.
First of all begin by stretching the hamstrings.
To do this, try to touch your feet with your hands while keeping your legs straight.
Keep going gently.
Try not to force it if you can't reach your toes.
The idea is just to feel the hamstrings stretch.
Do this for 5 seconds and then kick your knees up on the spot for 5 seconds.
Next stretch your quads.
The best way to do this is by bringing your heel to your buttocks, and holding it in position with your hands for 5 seconds.
Then do 5 seconds of heel-flicks on the spot.
Repeat the stretch with the opposite foot, then do another 5 seconds of heel-flicks.
If you find it difficult to balance on one leg, ask one of your teammates to help and place your hand on their shoulder.
Then on to the calves.
To do this, take a step forward with one leg and keep the other one straight with your heel on the ground.
You should feel the stretch in the calf of the straight leg.
Hold the stretch for 5 seconds then jump on the spot for 5 seconds.
Repeat the stretch with the other leg then jump on the spot for another 5 seconds.
If you struggle to keep your balance, use a rail or a goalpost to help you, and remember to look straight ahead.
Then stretch your adductors.
Step your legs apart and turn your feet in.
Put your hands on your hips and turn your pelvis to the left, holding for 5 seconds.
Then do side steps to the left for 5 seconds.
Next turn your pelvis to the right, and hold for 5 seconds followed by 5 seconds of side steps to the right.
Don't forget to stretch the neck muscles as well, rotating the head several times.
Do this gently so as not to damage the cervical vertebrae.
You now know how to stretch before playing football.
Over to you!
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