| An adequate warm-up program is an important part of | | | | constant, applied tension. To begin with, the muscle or |
| any stretching and flexibility regime. The right balance | | | | muscle group to be statically stretched is relaxed. |
| of warm-up and stretching an integral part of any | | | | Additionally, the opposing muscles are also relaxed. |
| soccer-specific strength and fitness training program. | | | | The opposing muscles consist of those muscles "in |
| Injury prevention is a crucial consideration and and | | | | front of" and "behind" the target muscle or muscle |
| important reason for an individualized warm up, | | | | group. Then, carefully and with deliberation, the athlete |
| stretching, and flexibility program. Prior to initiating a | | | | slowly and carefully places the body under pressure, |
| workout program, a routine soccer practice or a | | | | with emphasis on the area to be stretched, increasing |
| match, the soccer athlete must be warmed up and | | | | overall tension to the muscle, or muscle group. At the |
| have stretched for a period of between 15 and 30 | | | | point of greatest tension, the stretch is held in place, |
| minutes, not only to reduce the risk of injury, but to | | | | allowing the muscles, tendons, and ligaments to stretch |
| improve training results and match performance. | | | | and, when possible, to lengthen. This stage of the |
| The proper warm-up routine has several important | | | | soccer-related, strength and fitness training program is |
| elements. The elements of a properly structured | | | | extremely effective in advancing flexibility. Stage two |
| warm-up and stretching regimen must be integrated | | | | assists in lengthening muscles and tendons, and in a |
| into a holistic strategy designed to properly engage all | | | | synergistic fashion impacts ligaments too. The static |
| of the various muscles of the body in such a way as | | | | stretching allows for a greater degree of movement |
| to be ready for peak performance prior to the | | | | and range of motion. This stage is crucial in |
| workout, practice or competition. Every muscle and | | | | sports-related injury prevention, as it, once again allows |
| muscle group must be working together and fully | | | | for a strengthening, as well as the aforementioned |
| warmed up in order to reduce the chance of injury, | | | | lengthening of muscles and tendons. |
| regardless of whether it is due to stress, strain or | | | | Stage one and stage two form the foundation for |
| trauma. | | | | what will follow. The first through fourth stages form |
| Why is warming up so vital to the overall success of a | | | | an overall and effective soccer-specific warm-up and |
| training program? | | | | stretching program. The overall warm-up and |
| Proper warm-up before training is important for a | | | | stretching program thus laying the basis for the training |
| number of reasons and is responsible for a myriad of | | | | to follow. It is crucial that the first two stages be |
| benefits. The properly designed warm-up routine | | | | completed completely and in the proper fashion before |
| prepares the athlete, physically and mentally, for peak | | | | increasing the intensity and moving into stages three |
| performance and for strenuous, physical and mental | | | | and four. The correct implementation of stages one |
| exertion. While there are many reasons for this, the | | | | and two will provide for safe and effective exercise in |
| most important may be the fact that warm-up | | | | stages three and four. |
| increases the body's metabolism and core | | | | Stage Three: Soccer-Specific Stretch and Warm-up |
| temperature. As a consequence of an overall increase | | | | Generally, if the focus of the warm-up and stretching |
| in temperature, there is accordingly an increase in the | | | | was on practice and match play, we would now move |
| temperature of the various muscles involved in training | | | | to paired stretches and various warm-ups designed to |
| and competition. Increased muscle temperature, and | | | | be competition-specific. However, because this is |
| the associated increase in blood flow, allows for | | | | primarily focused on strength and fitness training for |
| muscles that are ready for strenuous activity, being | | | | soccer-athletes, we usually up the level of the |
| oxygenated, fully fueled, and supple. Additionally, the | | | | stretching to include another round of static stretching, |
| warm-up will also have a positive, overall | | | | followed by a number of isotonic-related stretches. |
| cardiovascular effect, increasing both heart and lung | | | | The primary focus in stage three must be inside out, |
| function and allowing for more complete delivery of | | | | largest to smallest and back in. That is, for the upper |
| oxygen and energy-providing nutrients to the | | | | body a series of stretches including the back, chest, |
| musculature during periods of peak demand. Once | | | | shoulders, triceps, biceps, forearms, wrists, and hands. |
| again, this has a ripple effect and the connective tissue, | | | | The neck is very important and great care must be |
| so at risk during periods of strenuous activity, to be | | | | taken when stretching the neck for obvious, and not |
| warmed up and prepared for activity prior to the | | | | so obvious reasons. The neck has a number of very |
| workout or competition. The latter is vitally important, | | | | small muscles and muscles groups but, as Woody |
| as many sports-related injuries are connective tissue | | | | Hayes once pointed out to me, "as the neck goes, so |
| based, as in ACL injuries! | | | | goes the body." While Coach Hayes is obviously a |
| How to Develop a Warm-up Program for a | | | | legendary football coach, but his lesson was not lost |
| Soccer-Related Strength and Fitness Training Program | | | | on his student (yours truly). The neck should always |
| There are several factors and considerations that | | | | get special attention and, as a soccer player, the neck |
| come into play when designing a soccer-related | | | | plays so many roles, its importance cannot be |
| strength and fitness training program. Along with diet | | | | overstated. After the upper body and the neck, the |
| and nutrition, warm-up, stretching, and flexibility are | | | | lower body is next. Included in the lower body are |
| crucial to the overall success of the program. For that | | | | stretches for the gluteus maximus and minimus, the |
| reason, we will spend quite a bit of time on the proper | | | | hips, quadraceps, hamstrings, calves, ankles, and feet. |
| warm-up design and integration in this article. | | | | Finally, the abdominals must be focused on, and they |
| It goes without saying, or should anyway, that it is very | | | | get special attention because, like the neck, they are a |
| important to begin with the simplest and gentlest | | | | determining factor in the overall performance of the |
| movements and tasks first. The idea is to move from | | | | body. |
| one motion and movement to the next, an overall build | | | | Obviously, the stretching program can and often does |
| taking place, and once again a ripple effect leading to a | | | | take up an entire workout session, particularly at first |
| fully engorged and oxygenated musculature prior to | | | | and until the routine is set. There are myriad stretches |
| strenuous activity. The process of easy to difficult, | | | | available and any number of them will suffice. |
| slow to faster motions and activities, each building and | | | | However, if you would like to have a personalized |
| compounding upon the other, fully engaging the | | | | program, one effective and designed just for you, you |
| athlete's body and optimizing performance regardless | | | | must engage the services of an experienced, and |
| of the task involved. | | | | knowledgeable (they are not always the same), |
| The body, if properly engaged and warmed up, will be | | | | strength and fitness coach, one experienced in dealing |
| at its mental and physical peak prior to strenuous | | | | with soccer-athletes, in particular. |
| activity and the demands of soccer-related | | | | By the time the athlete has completed stage three, he |
| performance, whether for strength and fitness training, | | | | or she should be perspiring and their heart rate and |
| practice or match play. With the body at peak | | | | respiration should be significantly elevated. The idea is |
| readiness, optimally engaged mentally and physically, | | | | to integrate the warm-up and stretching into the overall |
| the likelihood of soccer-specific, sports-related injuries | | | | conditioning program is such a way that it has a |
| will have been minimized and the soccer athlete can | | | | number of cascading affects and effects on the body |
| continue into the training or the competitive area fully | | | | of the athlete, all with one thing in mind, optimizing |
| prepared. The next step, now that we understand | | | | overall development and match performance gains. In |
| why...is how! | | | | other words, it is my desire to see them be able to put |
| The Four Components of an Effective | | | | it on the pitch! |
| Soccer-Specific Strength and Fitness Training | | | | Stages Four: Soccer-Related Strength and Fitness |
| Warm-up | | | | Training, Warm-up and Dynamic Stretching |
| The first stage is a general, overall warm-up program. | | | | Ultimately, the proper warm-up must culminate in a |
| The second stage is static stretching and differs from | | | | series of exercises known as dynamic stretching |
| the third stage, that of soccer-specific stretching and | | | | exercises or simply as dynamic stretches. Significantly, |
| warm-up. The fourth stage is dynamic stretching, | | | | dynamic stretches often result in injury. The main |
| stretching used to engage and involve the entire | | | | reason for the high incidence of injuries due to dynamic |
| musculature, synergistically. The four components are | | | | stretching has to do with athletes who are not trained |
| equally crucial to the overall success of the program, | | | | properly by coaches who are experienced in working |
| one building upon the other, all equally vital. The | | | | with soccer athletes, or athletes in general, or the |
| components come together, in very much the same | | | | athletes themselves simply do not adhere to training |
| way as muscles do, synergistically, all four working in | | | | guidelines. For the reasons stated above, dynamic |
| unison to prepare the body, physically and mentally; | | | | stretching should only be engaged in when training with |
| and, also preparing the soccer-athlete for whatever is | | | | a competent strength and fitness instructor; and, not |
| to come. Once again, this process is designed to | | | | just someone who likes to work out and thought it |
| ensure the soccer-athlete has minimal exposure and | | | | might be a great business to get into! Dynamic |
| consequently risk of sports-related injuries. | | | | stretching has to do with what I refer to as |
| Stage One: Overall and General Strength and Fitness | | | | neuro-muscular coordination and is about muscle |
| Training Warm-up | | | | conditioning, rather than simply flexibility, as the name |
| The overall, general warm-up consists of mild, minimally | | | | would seem to imply. The dynamic stretch regimen is |
| demanding physical activity. I recommend jogging, no | | | | usually designed and best suited for top-level amateur |
| faster that a brisk walk, generally for 400 meters or | | | | and professional soccer-athletes, those individuals who |
| one-quarter of a mile. We then jump on the stationary | | | | are well-trained, and are highly-conditioned, competitive |
| bike, increasing the intensity and duration from a low | | | | athletes. A dynamic stretch routine is usually |
| tension setting and a duration 2 minutes, to a high of | | | | implemented as a final, ultimate step in a flexibility |
| medium range tension for up to 20 minutes; and, in | | | | program adhered to for quite some time and it is |
| winter we start off with the stationary bike. The level | | | | obvious to trainer and trainee that the "next-level" is |
| of difficulty and the length of time on the bike is usually | | | | appropriate. |
| determined during testing and is determined by the | | | | Dynamic stretching usually involves controlled |
| soccer-athlete's overall level of fitness. A good | | | | movement, a bouncing or pendulum motion, forcing the |
| indicator that the athlete is starting to warm-up is a | | | | muscle beyond its normal range of motion. Gradually |
| moderate sweat and perhaps an elevated heart rate | | | | and over time the degree of bounce and the range of |
| and respiration. The heart rate and respiration are | | | | the swing is heightened and increased to achieve an |
| usually tracked by chart at the onset of the program | | | | exaggerated range of motion and enhanced flexibility. |
| and then weekly; this will help in establishing overall | | | | The best example of this done in an incorrect fashion |
| training results, and also will aid in watching for signs of | | | | may be when young athletes attempt to stretch their |
| overtraining. | | | | hamstrings, one foot crossed in front of the other, |
| The primary goal of stage one is to increase the pulse | | | | bouncing up and down to stretch the biceps femoris. |
| and respiration, an indication that blood and oxygen are | | | | Done in this fashion, the young athlete may cause a |
| being moved at a faster rate through the body. As | | | | micro-tearing of the hamstring and risk serious injury. |
| stated, increased heart rate and respiration will thus | | | | But they see others do it and they model the behavior. |
| increase blood flow to the muscles and provide for | | | | A recipe for disaster...or at the very least a blown |
| oxygenation and energy supply to the muscles during | | | | hamstring! During stage four, it is crucial that the athlete |
| strenuous physical training. The increased blood flow | | | | integrate dynamic stretches that are soccer-specific. |
| and nutrients to the muscles also helps elevate the | | | | Stage four the culmination of the soccer-specific, |
| overall body and muscle temperature; and, this in turn | | | | warm-up, stretching and flexibility program and will |
| will provide for a better static stretching stage. | | | | result in the soccer-athlete achieving peak mental and |
| Stage Two: Stepping it Up and Static Stretching | | | | physical preparation prior to training and/or match play. |
| Stage two is the static stretching phase and is really | | | | At this point in the training session, the trainee is |
| the basis for overall flexibility. Given the importance of | | | | prepared for the what will come next, the rigors of an |
| the static stretch, and of flexibility in general, it is always | | | | intense soccer-specific, strength and fitness training |
| interesting how few soccer-athletes engage in it...or | | | | program. |
| any other stretching routine for that matter. Static | | | | Finally, the most neglected aspect of any training |
| stretching is slow, easy, and constant stretching of the | | | | regimen, the warm-up and stretching, must come first. |
| various muscles groups and is usually quite safe; and, it | | | | Without adequate preparation, both physical and |
| is a very efficient and effective means of achieving | | | | mental, the soccer-athlete cannot hope to achieve |
| overall flexibility. The biggest issue with stretching is in | | | | peak performance and optimal training gains. The four |
| the form and the carry out, how the stretches are | | | | stage training program is a workout in and of itself and |
| actually carried out. The proper way is in a long, | | | | will generally take between twenty-five and forty-five |
| ballistic-free motion, one of constant and applied | | | | minutes to work through. As the trainee becomes |
| pressure to a specific muscle or group of muscles. If | | | | used to the routine, its system and its rigors, the |
| done properly, the static stretch is very safe and quite | | | | amount of time it takes to get through it is lessened. |
| beneficial. During the second stage of the warm-up | | | | Interestingly, as time lessens, intensity increases...but so |
| and stretching program, the static stretch must include | | | | does the fitness level of the athlete. So, when |
| the various major muscle groups, working from largest | | | | integrating and off-season, soccer-specific strength |
| to smallest muscles groups and then back again. The | | | | and fitness training program into your training routine, it |
| entire regimen will generally last from five to fifteen | | | | is imperative you recognize the importance of diet and |
| minutes, at first; and, taking somewhat less time as | | | | nutrition, combined with a proper warm-up and flexibility |
| training progresses. | | | | regimen. With the above two components in place, we |
| In order to properly stretch the muscles during the | | | | are ready to move on to the next ingredient, the actual |
| static phase of stretching, the athlete's body must be in | | | | soccer-specific strength and fitness training program. |
| a position in which the muscle or muscle group is under | | | | |
