Dynamic Stretching – Full Body Exercises to MAXIMISE Performance & MINIMISE Injuries

What is your warm-up like before your soccer game? Do you feel mentally and physically prepared? Are you doing the best stretches for your body? Are you executing safe movements?

If your warm-up is inadequate, it can SERIOUSLY increase your risk of injury and negatively affect your performance on the pitch!

If you want to perform at your peak level, you need to incorporate dynamic stretching in your warm-up and warm-down.

In today's blog, find out why I give the professional soccer players dynamic stretches, which stretches are the best before a game and make sure you watch the free warm-ups and try it out for yourself!

What is dynamic stretching?

Dynamic Stretching is a sequence of sport specific movements (in this case, soccer specific movements) that prepare your muscles for the task ahead (game or training). These types of stretches are designed to be done in a safe and controlled way and involve active movements with no long ‘holding’ time. The opposite to dynamic stretching is static stretching where you hold a still stretch for longer amount of time.

Dynamic stretching objectives

Mentally and physically prepare for the trainings or games with sport specific exercises
Slightly raise your heart rate
Increase warmth in your body temperature and muscles
Increase your range of motion
Reduce stiffness or soreness
Increase your energy, alertness and motivation

Dynamic stretching benefits

Improves function of muscles and increases range of motion
Increases blood flow, warms up body and muscle temperature
Prepares body for high intensity exercise or complex movements
Keeps you alert as you need to maintain concentration and sharpness
Reduces risk of injury, soreness and stiffness
Betters your performance
Increases flexibility, mobility and joint mobility
Quickens recovery rates

Check out my FREE DYNAMIC STRETCHING TUTORIAL to help you maintain your good condition throughout the entire soccer season!

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Your perfect dynamic stretching routine

A great pre-soccer warm-up should consist of some light cardio work, dynamic stretching, dynamic exercises and optional foam rolling.

WHEN TO STRETCH?

You should do dynamic stretching prior to any kind of exercise or match. You can also do it when the training or game is over.

HOW LONG?

10-15 minutes of full body dynamic stretching and light cardio work should be enough to prepare yourself.

HOW MANY REPETITIONS PER EXERCISE?

An important factor is to tune into your body as you warm-up. For example, if you feel extra stiff or sore in certain areas of your body, perhaps this means that you need a bit more time to work out that discomfort.

However, you can base most of your dynamic stretches on 3-10 repetitions - depending on the type of exercise, how much time you have and how your body is feeling.