This document outlines stretches and techniques to prevent common soccer injuries. It recommends warming up before stretching and stretching both before and after exercise. Specific stretches are described to target muscles like the calf, hamstring, groin, quad, and glutes which are prone to strains or pulls from soccer. Images and diagrams accompany the stretches.

1. By: Brittany Subia and David Freeland

2. To demonstrate different stretches and

techniques used by professionals to prevent
the most common soccer related injuries

3. Remain static when stretching, do not bounce

Know the difference between good and bad

pain while stretching; when you have reached
your limit
Always warm up before stretching to

decrease the chance of injury from stretching
Stretch before and after exercise to prevent

muscle soreness

4. Reduced muscle tension

Increased range of motion

Enhanced muscular coordination

Decreased muscle soreness

Allows muscles to handle intense, rigorous

exercise with less chance of injury
Increased circulation

Increased energy


5. Ankle sprains

◦ High ankle sprain
◦ Eversion ankle sprain
◦ Inversion ankle sprain
Muscle strains & Pulled muscles

Calf
◦
Groin
◦
Hamstring
◦
Quad
◦
Butt
◦

7. Find a wall and place

your foot onto it
making a 90 degree
angle
Slightly push your body

toward the wall until
you feel a stretch in
your calf muscle

9. While standing, rotate

your ankle inward and
gently push into the
ground until you feel a
stretch on the lower
outside of your leg
With the same context in

mind, turn your ankle
outward and push until
you feel a stretch in the
inside of the ankle

11. Keeping legs together

and straight, bend
forward and try to touch
toes until you feel a
stretch in your hamstring
Also you can spread legs

shoulder width apart,
while keeping legs
straight bend to each
side slowly, until you feel
a stretch

13. While standing

straight, bend the leg
at the knee, and hold it
with the opposite arm
behind the back
Then pull leg up with

arm until a stretch is
felt.
Repeat on the opposite

leg

15. Sit on the ground and

bend the right leg
Place the ankle of the

left leg on the knee of
the right bent leg
Push the left knee

forward until a slight
stretch is felt
Repeat this on the

opposite leg

17. Stand with legs spread

apart a bit more than
shoulder width apart
Point your right toe

outward and lean
toward the right, while
keeping the left leg
straight
Repeat on the opposite

leg

18. http://www.health.com/health/static/hw/media/

medical/hw/nr55552004.jpg
 http://www.allaboutarthritis.com/image/stock_i
mage/ankle_ligaments_MMG.jpg
 http://www.lollylegs.com/images/hamstrings.jpg
 http://www.octc.kctcs.edu/GCaplan/anat/images
/Image402.gif
 http://www.warriorfitnessworld.com/images/Glu
teus_Maximus.PNG
 http://www.tailored-fitness-home-
workouts.com/images/groin_pull.jpg

19. END
THE