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Modern Stretching for Football

Taylor Tollison provides advicises coaches, parents and athletes who want guidance on stretching.

Anyone involved in soccer knows that flexibility is one of the primary components of fitness. We all know you should stretch before and after practices and games. But old methods still might permeate, so it is time to move forward. The strength and conditioning industry has evolved like any other industry. Science and trainers move to new levels of understanding and knowledge. It pushes other trainers to new levels as well. We know the body continues to operate the same, but our knowledge of how to train it improves. Ten years from now, there will be a new set of understandings and training methodologies to work from, although many principles seem to have staying power.

What is Stretching?

Stretching is the process of elongating muscles for optimal body functioning in sports and everyday life. This elongation can happen with no movement as in static stretching, with movement as in dynamic stretching. If we include dynamic stretching and warm-up, we must understand that it wakes muscles and warms the body. I even take stretching further. The most common types of stretches are:

  • Static Stretching
  • Dynamic Stretching
  • Foam Rolling (self-myofascial release)
  • Active isolated stretching
  • Neuromuscular stretching

For this article, we will discuss static stretching in detail, while dynamic stretching and foam rolling will be briefly discussed.

Benefits of Stretching

Stretching should be incorporated and taken seriously as a regular strength and conditioning program. New methods of stretching and understanding have brought us to higher levels of implementation. With that as a background here are some benefits of stretching.

Injury Prevention

There is some debate in the science community about whether stretching before activity reduces injury. One study from 2004 reviewed the impact of stretching on sports injury risk. They examined various other studies relating to stretching and concluded there is insufficient evidence to either endorse or discontinue a stretching routine before and after exercise. (Fradkin 2006)[1]

I have seen it mentioned multiple times in the scientific literature that insufficient evidence suggests stretching reduces injuries. But don't let this debate fool you. There has got to be something stretching, even if some studies or reviews show otherwise. Can you imagine the sports world without stretching? I cannot. Also, if some studies showed no injury prevention benefit from stretching, who in their right mind would have the guts to keep their athletes from doing it? It would be irresponsible to stop stretching.

You will find information on CNN or Fox News quoting the "newest study" on stretching occasionally. For example, the other day, my brother heard a news source report that showed no difference in injuries between the groups that stretched and those that did not. The study said the real injury difference comes from switching between the two. In other words, it is when you change from stretching to not stretching or not stretching to stretching that the problem is caused. I have not read the research, so I can fully comment on it. But I suggest this: START if you are not stretching now. Do not let little things like that dissuade you from one of the "foundations" of physical fitness.

Here is how I look at it, and I think most trainers and people with common sense would agree. Muscles at their optimal length are less likely to cause injury than tight and imbalanced ones. Let me illustrate. We know that a tight psoas muscle will cause the opposing glute muscle not to fire correctly. This is called reciprocal inhibition. The glute muscle is a primary mover in actions like running. So, if the glutes don't fire correctly, the hamstrings must take over. Don't you think that if the prime mover is not working correctly and another muscle has to take over, that injury is more likely to occur? I do.

As the psoas example illustrated an obscure relationship on how a tight muscle might indirectly lead to injury, I would like to show another example. Sports involving bouncing and jumping activities with a high intensity of stretch-shortening cycles (SSCs) [e.g. soccer and football] require a muscle-tendon unit that is compliant enough to store and release the high amount of elastic energy that benefits performance in such sports. If the participants of these sports have an insufficient compliant muscle-tendon unit, the demands in energy absorption and release may rapidly exceed the capacity of the muscle-tendon unit. It may lead to an increased risk of injury to this structure. Consequently, the rationale for injury prevention in these sports is to improve the compliance of the muscle-tendon unit.

Recent studies have shown that stretching programs can significantly influence the viscosity of the tendon and make it substantially more compliant. When a sport demands high-intensity SSCs, stretching may be necessary for injury prevention. This conjecture agrees with these sports activities' available scientific clinical evidence..." (Witvrouw 2004)[8] Phew. I hope you made it through all that scientific jargon. It's time to wake up.

Further, some evidence suggests that pre-exercise stretching reduces the incidence of muscle strains. However, the author mentions there is a need for more studies in this area. (McHugh 2010)[5]

In summary, your goal is to create optimal length in the applicable muscles to reduce injury and increase performance. But, there seems to be insufficient evidence to suggest stretching does not reduce injury. You want to be careful with the studies that say stretching does not reduce injury. There are a lot of factors to consider before we say don't stretch. First, I don't know of anyone who would say that. Many of those researchers would advise continuing stretching. Second, every trainer you ask would say to stretch. Third, consider the indirect and obscure relationships of lack of flexibility and injury possibilities. They are honest and should be enough to keep you stretching. In the end, you must stretch. I point out both sides of the argument using science and scientific reviews. You will come across more than saying stretching does not decrease injury. Stretching should not be a bad idea for one moment.

Modern Stretching Warms up the Body and improves performance

In my mind, modern stretching is far more than just lengthening muscles. It also prepares the body for performance by warming it up and waking up muscles. This process is typically done through dynamic stretching.

Dynamic stretching is a crucial part of the warm-up. Unfortunately, some find it familiar for athletes to skip their warm-up routine. It is a huge mistake. One study showed that applying a targeted warm-up routine can reduce injuries by up to 30%. (Kirkendall 2010)[3]. The dynamic warm-up will prepare the body for the sport by waking up the body. A warm-up will increase blood flow and increase the speed of nerve impulses. (Shellock 1985)[6]

Dynamic stretching can improve performance. A study called "Effects of static stretching for 30 seconds and dynamic stretching on leg extension power" found that first static stretching did not improve performance. However, when dynamic stretching was applied, leg extension power increased compared to non-stretching. (Yamaguchi 2005)[10]. It does not mean you should stop static stretching.

To further solidify my point that stretching does improve performance, let me provide one more study. This study aimed to clarify the acute effect of dynamic stretching on performance. This study also showed that dynamic stretching significantly improves power output to avoid boring details. (Yamaguchi 2007)[9]

I see static stretching in a warm-up routine putting the muscles to sleep (not literally). There is even evidence to suggest that it decreases strength and power. Again, this does not mean stopping static stretching.

Does stretching reduce muscle soreness?

I went through a couple of studies relating to stretching and soreness reduction. One review of stretching and soreness examined ten studies and found that stretching does not reduce post-exercise muscle soreness. (Herbert 2007)[2]

The Dos and Donts of Stretching

Ballistic stretching

Even the body, during stretching, must follow basic physiology principles. It is also the physiology of muscles that guide not stretching. The physiology of muscles also guides how we should not stretch. The body contains muscle spindles. These are reactive to changes in length and velocity. During ballistic stretching, you perform bouncing movements, which might activate these spindles, causing an increase in tension. Stretching a muscle that has enabled its tension mechanism does not make sense. Does it not make sense to pull a relaxed muscle?

Increasing Flexibility too much

Should you continue to increase your range of motion (ROM), or is there a point where too much ROM can be bad? Well, there is a point where too much causes concern. Evidence suggests that increased ROM beyond function through stretching can cause injury and decrease performance. (Ingram 2003)[7].

Don't stretch too far

Stretching should only occur to the point of slight discomfort. Going beyond that can cause injury. You can usually distinguish between slight discomfort and pain resulting from the injury. The body has a great communication system. Listen to it. If at any point you feel "injury pain," stop immediately.

Don't compete during stretching

Athletes are competitive and want to outperform their teammates. Putting them into a competitive situation with stretching can be dangerous. Each athlete should be measured by their performance and improvement. Creating a competitive environment could cause an athlete to stretch too far beyond the point of slight discomfort. Remember, we are stretching to decrease injuries, not cause them.

The Old Way

In reality, the old way is still the new way of stretching for some. Not enough education has happened to move youth soccer players and coaches, along with current strength and conditioning trends. Because of this, we have youth players performing outdated stretching and warm-up routines or not doing them at all. The old way looks something like this. Trust me, you will recognise it. Run around the field a few times, then static stretching, then a game or soccer-specific warm-up like small-sided games, shooting, etc. The new method is in this order:

  1. Foam Rolling
  2. Static Stretching
  3. Dynamic Stretching/Warm-Up
  4. Sport Specific work with the ball

I understand foam rolling may be challenging before a game or practice, so do it when you can, especially before your workouts. It is also great to do while watching television.

How to Stretch

It is where the rubber meets the road. We've illustrated some of the fundamental concepts associated with stretching and tried to back it up with science. Now, we talk about how to stretch. In the end, you will come away with a greater understanding of stretching and apply stretching with yourself or your team in the future.

Should you stretch cold?

I know this will cause many to pause and wonder if it is true. I, like you, have always been taught to warm up before stretching. You have been taught that stretching cold can cause injury or that you will not get any effect from stretching cold. Analogies of stretching a frozen rubber band have caused enough fear to keep most, if not all, of us from stretching cold. So, what is the truth?

I recently came across information showing it is OK to stretch cold. Mike Boyle, one of the most well-respected trainers, has advocated it. The National Academy of Sports Medicine said this, "An Active warm-up may not be necessary before stretching when an improvement of ROM is the goal." (Range of motion) (Lucett, 2011)[4]

As a personal aside, this is excellent news for those practicing fitness. Many of us possess flexibility deficits. When working on those deficits, it is inconvenient to hop on a bike or go for a jog to work flexibility. But now, with this new "modern" information, it appears it is OK to stretch without a warm-up when ROM is the goal.

Static Stretching

What is Static Stretching?

As "static" implies, it means no movement. You get into the stretched position where slight discomfort is felt, hold it for the prescribed time frame, and relax.

Why static stretch?

Static stretching must be done according to the prescribed method, or the benefit will be reduced. Stretching follows physiological guidelines. There is a reason you hold your stretch.

Autogenic Inhibition

Autogenic Inhibition protects the muscles from excessive tension. It works when the GTO overrides the effects of the muscle spindles, allowing the muscles to relax. If the muscle spindle were allowed to fire without inhibition, the muscles would tense up, creating a poor environment for stretching. During static stretching, it is desirable to have relaxed muscles. To get the GTO (Golgi Tendon Organ) to fire, thus relaxing the muscle, you must hold your stretch without movement for a given time.

Static Stretches practices to avoid

Rounding the back

Rounding the back can be a hazardous habit during static stretching. Most people do it but don't realize the strain it can put on the lower back. In the stretch seen to the right, the female athlete performs a hamstring stretch. She is rounding the back. It's better to stretch with a straight back to isolate the hamstrings.

 Rounding the back

Legs over head

Commonly, athletes will perform the legs over the head stretch. Sorry, I don't know what to call it. The athlete has just the shoulders, neck, and head on the ground, with the back arched and the legs extended over the head. If you do this stretch, STOP. If you teach this stretch, STOP. Suppose you are thinking about doing this stretch; STOP.

 Legs over head

The Hurdler Stretch-The right way and wrong way

There are right and wrong ways to perform the hurdler stretch. The image to the right is incorrect for tucking your leg. It is not the sitting up straight that makes the stretch bad. It's the pressure on the knee.

Hurdle stretch

Static Stretching Guidelines

  • 1-3 repetitions per muscle
  • Hold each stretch for 10-30 seconds without bouncing
  • Perform static stretching 3-6 times a week
  • Stretch to the point of slight discomfort
  • If you feel any injury pain, stop immediately

References

  1. FRADKIN, A.J. (2006) Does warming up prevent injury in sport? The evidence from randomised controlled trials? J Sci Med Sport, 9 (3), p. 214-220
  2. HERBERT, R.D. (2007) Stretching to prevent or reduce muscle soreness after exercise. The Cochrane Database of Systematic Reviews 2011, Issue 8
  3. KIRKDALE D. T. (2010) Effective injury prevention in soccer. Phys Sportsmed., 38 (1) p. 147-157
  4. LUCETT, M. A. (2011) NASM Essentials of Corrective Exercise Training. Baltimore, MD: Lippincott Williams and Wilkins
  5. McHUGH, M.P. (2010) To stretch or not to stretch: the role of stretching in injury prevention and performance. Sc and J Med Sci Sports, 20 (2), p. 169-181
  6. SHELLOCK, F.G. (1985) Warming-up and stretching for improved physical performance and prevention of sports-related injuries. Sports Med, 2 (4), p. 267-278
  7. INGRAM, S.J. (2003) The role of flexibility in injury prevention and athletic performance: have we stretched the truth? Minn Med, 86 (5), p. 58-61
  8. WITVROUW, E. (2004) Stretching and injury prevention: an obscure relationship. Sports Med., 34 (7), p. 443-349
  9. YAMAGUCHI, T. (2007) Acute effects of dynamic stretching exercise on power output during concentric dynamic constant external resistance leg extension. J Strength Cond Res, 21 (4), p. 1238-1244
  10. YAMAGUCHI, T. (2005) Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res, 19 (3), p. 677-683.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • TOLLISON, T. (2011) Modern Stretching for Football [WWW] Available from: https://www.brianmac.co.uk/articles/article071.htm [Accessed

About the Author

Taylor Tollison graduated from the University of Utah with a Bachelor's degree in Exercise and Sport Science. While at the University, Taylor took coursework in Exercise Physiology, Sports Nutrition, and other exercise-related subjects. Since graduating, Taylor has continued to expand his training knowledge significantly outside of his college coursework. .

He is a Performance Enhancement Specialist through the National Academy of Sports Medicine. He recently achieved the Youth Speed and Agility Specialist Level 1 and Youth Fitness Specialist Level 1 through the International Youth Conditioning Association.