The proper warm-up should end in a sequence of dynamic stretching exercises or simply as dynamic stretching. In the majority of cases, dynamic stretches result in injury. The primary reason for the high incidence of injuries resulting from dynamic stretching has to do with athletes who aren’t trained adequately by coaches that are experienced in working with soccer UFABET or any other athletes, or even the athletes themselves don’t adhere to the training guidelines. Based on the above reasons, the practice of dynamic stretching should only be engaged in by a qualified strength and fitness instructor, and not just for someone who likes to work out and thought it might be a lucrative business to venture into! Dynamic stretching is associated with what I call neuro-muscular coordination. It’s focused on muscle conditioning instead of simply flexibility, as the name would seem to suggest. The dynamic stretch regimen is typically designed and is suited to top soccer players from professional and amateur levels that are trained well and well-conditioned, and competitive. The dynamic stretch routine is usually implemented as the final phase of a flexible program that is adhered to for a considerable amount of time. It is evident to trainer and trainee they are at the “next-level” is the right one.
Dynamic stretching typically involves controlled movements, a pendulum or bouncing motion that pushes the muscle beyond its normal range of motion. Gradually and over time, the amount of bounce and the range of the swing is heightened and increased to create an increased range of motion and enhanced flexibility. The most compelling example of this done incorrectly maybe when young athletes try to stretch the hamstrings by having one foot crossing over the other and bouncing upwards and downwards for a stretch of the biceps femoris. In this fashion, the athlete can cause a micro-tearing of the hamstring and could suffer serious injuries. But they see others do it, and they emulate the behavior. A way to ensure disaster…or for at least a blown hamstring! In the fourth stage, the athlete must incorporate dynamic stretches that are soccer-specific. Stage four is the final stage of the soccer-specific stretching, warming up, and flexibility program. It can result in the soccer player attaining the best physical and mental preparation before training or gameplay. At this point of an exercise session, the trainee is ready for the following stage, the rigors of an intense soccer-specific fitness and strength program.
Finally, the most neglected aspect of any training regimen, the warm-up, and stretching, must be first. Without adequate physical and mental preparation, the soccer-athlete cannot hope to achieve peak performance and optimal training gains. The four-stage training regimen is a workout and can take between twenty and forty-five minutes to complete. As the athlete gets used to the regimen, the system, its rules, and the time needed to complete it decreases. In addition, as the time decreases, the intensity increases…but also the level of fitness of the participant. When integrating an off-season, soccer-specific strength and fitness training program into your training routine, it is essential to be aware of the importance of nutrition and diet, combined with a proper stretching and warm-up regimen. With the above two components in place, we are prepared to go on to the next ingredient, the actual soccer-specific strength, and fitness training program.
Soccer-Specific Stretch and Warm-up: When the athlete has completed stage three, he/they will be sweating heavily, and their respiration and heart rate should be significantly elevated. The goal is to incorporate the stretching and warm-up into the overall conditioning program in a manner that has several cascading effects and effects on the physique of an athlete. This is all focused on improving overall development and match performance increases. I desire to see them ready to take it to the pitch!
Stage Three: Soccer-Specific Stretch and Warm-up: Generally, if the focus of the warm-up and stretching were on practice and match play, we would now move to paired stretches and various warm-ups designed to be competition-specific. But, since the focus is on strength and fitness training for soccer athletes, we usually up the amount of stretching to include a second static stretch, followed by several isotonic-related stretches. The primary focus in the third stage is to work from inside out, from largest to smallest and back. This means a series of stretching exercises for the upper body that include the back, chest, shoulders, triceps, shoulders, wrists, forearms, and hands. The neck is a crucial part of the body, and great care must be practiced to stretch the neck for obvious and less obvious reasons. The neck is made up of a range of tiny muscles and muscles groups, but it is true that as Woody Hayes once pointed out to me, “as the neck goes and the body follows.” While Coach Hayes is undoubtedly a renowned football coach, his lesson was not lost on his students (yours truly). The neck should always get the attention it deserves. As football players’ necks play many roles, their importance can’t be overemphasized. After the upper body, the neck, and the lower part of the body, the lower is next. The lower body is stretched to the gluteus maximus and minimus, the hips, quadriceps and hamstrings, calves, feet, and ankles. Finally, the abdominals should be emphasized, and they get extra attention because, like those of the neck, they play a crucial to the general performance of the body.
The stretching routine can and often does require an entire workout, especially in the beginning and after the routine is in place. There are many stretches available, and any number of them can be used. However, suppose you would like to create a custom program that is effective and precisely tailored to your needs. In that case, it is essential to engage the assistance of an experienced and educated (they don’t always have the same) strength and fitness coach, one experienced in dealing with UFABET, particularly.