Newsletter 3 - Active Warm Up

"Active Warm -up (Stretching)"

Today I am going to share with you current thoughts on stretching and when it is most effective to do.

Quite honestly you can still stretch before you play or train. The key is that you must do some form of "soft" tissue work first. This could be "foam rolling"; however in your situation you may do the foam rolling with a tennis ball. We talked about this in day 1.

The stretching is active and completed in place.The folowing are examples for the major muscle groups of the lower body:

1. Split Squat- This will "stretch" the front of the thigh and the glute muscles:

A. Place one foot in front of the other. There should be at least 3.5ft to 4ft distance from the toe to heel. The back foot should be on its toes and the front foot flat on the ground
B. Keep the body straight.
C. Hands behind head.
C. Drop the back knee to the ground
D. Push up through front heel.
Repeat two more times then swirch leg positions and repeat.

2. Stationary Lateral Lunge- This will stretch the "groin" muscles

A. Stand with feet at least 3-4 feet apart.
B. Raise you arms in front of you such that your hands are at shoulder level.
C. Sit in the direction of the left heel. Then sit in the direction of the right heel.
Repeat 3-5 times each leg.

3. Cross Leg Stretch - this stretches the glute muscles

A. Stand with one leg behind the other.
B. Drop back knee down
C. Push up through front heel
D. Repeat 3-5 times then swithc legs

4. Push Up Stretch

A. Start in the push up position.
B. Bring the left foot to the outside of the left hand. Then return to the starting position. repeat three times then do the same for the right foot.

5. Foot to Mouth Stretch.

A. Stand with feet shoulder width apart.
B. Raise left knee to hip height.
C. As you raise the knee turn at the hip such that the foot is moving inwards.
D. Hold your foot with both hands and bring the foot as close as possible to your mouth.
E. Complete 3-5 times each leg.

Now we are ready to for the dynamic aspect of the warm up.

Cheers!
Yours in Youth Soccer Fitness

Mike Grafstein
B.Ph.Ed, CAT(C), CSCS,YCS,RMT
www.youth-soccer-fitness.com
www.youthsoccer-power.com
www.soccer-nutrition.com