Edition 34

Welcome to the FineSoccer Newsletters. Today's newsletter is different in that I am combining the Soccer Newsletter and the Goalkeeping Newsletter because of the importance and relevance of the topic.

The topic for this week (stretching) was suggested by Katy (a subscriber and frequent poster on theFineSoccerForum at http://finesoccer.com.forum/htm)

Very few players or teams seem to take stretching very seriously and the result of this is unnecessary injuries that might be both short and long term. Many people are aware that stretching is something that should be done but they don't approach it with the seriousness that they should.

Below are some basic ideas on stretching and preparing to stretch.   Before beginning to stretch, it's important to get the muscles warmed up. I believe in doing things the same way every time to make sure they are done correctly. The routine I have developed is to have players jog from one side line to the other one and then back. The second jog is slightly faster and the return should be done by running backwards. The third trip should be done by skipping (getting nice and high by swinging the arms). The return should be a backwards skip. The last trip should be sliding side to side and the return should be sliding side to side facing the same direction.

Now that the muscles are warmed up somewhat, the stretching can begin. In order to make sure nothing is skipped, I like for players to start from the bottom of the body and proceed up towards the top. This means starting down by the ankles and then moving up to the Achilles, calves, thighs, hamstrings etc.. By working your way up your body, it decreases the probability of missing some part of the body. All stretches should beheld for a longer time then most people normally hold their stretch and as much time as is necessary should be taken to stretch properly.

I do not believe in stretching as a team (especially with older teams) because each players body is different and they need to stretch different parts of the body differently depending on their body types and needs.

Once they have had a good stretch, they are now ready for the second run. This can be done a bit more randomly and should include some forward runs, backwards runs, sprints, jumps and change of directions.

Now that the second run is over, the second stretch should begin. This stretch should redo each of the earlier stretches with special emphasis given to the parts of the body that seem to be the most tight. I actually consider this stretch to be more important then the first stretch since the first stretch merely prepares you for this second stretch. After this second stretch. training can now begin. The most important stretch of them all is the stretch  done at the end of training. It is my understanding that this is when you can do the most good in terms of increasing flexibility and preventing future pulled muscles. This is the most difficult stretch to emphasize because players seem to want to rush off after training or playing to get on with other things to do. This is a pity because of the importance of this stretch. The same pattern of stretching should be done yet again and this should be slow, long stretches.

This last stretch is actually a good way to wind down practice and if the players can take this seriously, they should be allowed to relax and talk during this time period. Stretching is important enough that I am sending this out to both newsletters (I apologize for those of you who are receiving this twice because you are subscribed to both newsletters).

Just a note to let you know that my keeper camp in Atlanta is almost 75% full now. If you are interested in attending, you can get details at http://finesoccer.com/camp.htm.

Any comments, questions or suggestions should be sent to comments@finesoccer.com

Have a great day.

Lawrence