Check back daily for new content. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. However, if you would like to get that extra edge, as most players do, then there are supplements that we can use to improve our recovery time. 65%. A standard match lasts 90 minutes, and cup games can have 30 minutes of overtime, so to compete at any level, you need to be incredibly fit. Mobility work is one of the favorite techniques I have worked into my routines over the last year (wish I would have started much earlier). Calf Raises. So there you have it! For me, I started mediating my sophomore year of college. So it is very important to keep moving fluidly, stay flexible and loose and reduce soreness. You also can stretch and roll a foam roller over parts of your body and get many of the same benefits. The hip flexors are a group of muscles that bring the legs up toward the trunk and help generate a powerful soccer kick. Before you begin calf strain exercises, it is a good idea to assess the flexibility of your calf muscles. If we stick to the basic aspects of muscle recovery, then we won’t have to worry too much about over training. Slow 5 mins jog. Hold the back of your injured leg and lift it straight up until you feel a slight stretch in the back of the thigh. Swim in your own individual style the length of the pool 4 times. The standing quad stretch is a simple stretch you can do virtually anywhere while standing. Iliotibial (IT) Band Stretch. Take your mind off the game, let your stresses melt away and enjoy yourself and the activity your doing. It is not enough to use stretching in/as a cool-down to expect changes in muscle length and to increase range of motion/flexibility. I have seen this happen to everyone, from national team players to high-level coaches. Here are the ten most important exercises for soccer players. Recovery » Perform mobility exercises out of the water 5 ' Swim in your own individual style the length of the pool 4 times. Br J Sports Med. THIAGO'S TOP MOBILITY EXERCISE: ACTIVE LEG LOWERING. In the previous 5-10 years, there has been a significant increase in research examining both the effects of recovery on performance and potential mechanisms. Soccer skills are important, but you'll have more opportunities to use your skills in a game if you maintain strong aerobic fitness. While there is great emphasis on warming up before a game, we often neglect the cool down after the game. 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They play a large role in soccer and other field sports ​and must be stretched properly. Slowly push through your ankles so that … Slowly push through your ankles so that … Pair that up with some mobility work, foam rolling and a Scottish Shower and you’ll be well ahead of the pack on recovery. Perform static stretches for hips and gastrocnemius 2x30''. This means that eating these vegetables will help your muscles recover faster and grow bigger. overtraining or over-reaching. While we may not want to put on full body suites, there are special compression socks that you can get that go up your knee, underneath your socks and shin guards. 30 seconds per stretch is a good guideline. How to Build Stamina for Soccer. Effects of leg massage on recovery from high intensity cycling exercise. Don’t rush through the stretches. Common running injuries: evaluation and management. The reason eating in OS style will help with recovery is that it will help you choose carbohydrates that aren’t inflammatory for your body. However, chronic inflammation is a major problem, and eating foods that are inflammatory, such as grains, contribute to chronic inflammation. No dosage of supplements will make up for poor sleep and a crappy diet. Soccer is a demanding sport that requires strength, agility, endurance, and flexibility. Are you focused rather than catching up with friends about the day’s events? Sleep is extremely important for your recovery and your performance overall. Take your time and think about relieving tight areas and the major muscle groups for soccer players (quads, hamstrings, groins, calves, etc). Goal keepers, of course, require a more extensive set of stretches, using arms, shoulders, hands and torso. Are the motions similar to that of the activity that you are doing on the field? The gold standard for the hamstrings is the Nordic Hamstring Exercise. DO: Start with your feet about hips-width apart. A warm-up that includes dynamic stretching allows the muscles to warm up and get prepared for the physical activity that they are about to perform. Static stretching routines are best done at the end of the workout or competition and allow the muscles to move through the full range of motion when they are warm and relaxed. Unfortunately, injuries that damage ankle ligaments tend to reoccur because the ligaments get stretched out. Because of this, stretching your calves before any athletic activity is extremely important. Players partner up and alternate working through a series of dribbling patterns at … The hamstrings need to be strong but not tight in order to endure the demands of running and kicking and multiple quick starts and stops during a soccer game. Int J Environ Res Public Health. If you’re in pain and suspect you have an injury, avoid active recovery. This simple stretch, sometimes called the butterfly stretch, is a great stretch for soccer players. –Conclusion • The effects of consumption of chocolate milk after endurance exercise and performance measures suggest unique benefits of milk compared with a CHO-only beverage. doi:10.3390/ijerph16162835. To Stretch or Not to Stretch for Exercise? Ankle Strengthening Exercises For Soccer Players Normally, the consequences are not that severe and if its the first sprain most players can return to soccer practise within a few weeks. Perform static stretching for quadriceps and hamstrings 2x30''. – Excellent to … Simply put, stretching and flexibility programs are just as important as a strength and conditioning program and should not be taken lightly or skipped due to a shortage of time in the schedule. The purpose of stretching in a cool-down is seen as part of recovery … Rhodiola is an adaptogen, which means it helps the body adapt to stress, which is an interesting and useful supplement for athletes (15). When to stretch has been the topic of debate for some time, but the basic recommendation is to perform static stretching after exercise. Muscle recovery is one of the most important aspects of our body as soccer players, and we need to start addressing it as such. This weekly cycle is often disrupted by an irregular schedule of games, match day being not necessarily the same from one week to another. Stresses outside of soccer, such as school, work, relationships and finances can also cause us to withdrawal from our body’s account. These best exercises for ACL recovery will particularly reduce the pain and inflammation of the knee. Enjoy a wide range of sports: Month 4-7 In this phase, you can enjoy a number of outdoor sports like jumping rope, outdoor cycling, and many other sports that do not require the side-to-side motion like soccer and football. Slow 5 mins jog. You can start drinking your sports drink while you stretch. Recovery » Perform mobility exercises out of the water 5 ' Swim in your own individual style the length of the pool 4 times. Most players I have played with and worked with do not make enough time for sleep, which I am guilty of as well. However, I do have advanced techniques and tips that we will get into after covering these foundational aspects. This is true for muscle growth, endurance and even learning skills and techniques. Agility Ladders: When it comes to being a good soccer player, one of the main things you have to focus on is your footwork. A good cool-down typically consists of a light jog followed by gentle, static stretching of the main muscles. 14. Dribble Patterns. If you have not already read our article “Soccer Player Diet Breakdown”, I recommend doing so right now to set up the right foundation for your game. While this may remind you of your mother telling you to eat your vegetables, Cauliflower, broccoli and sprouts all contain the compound sulforaphane, and molecular scientists at the University of Bonn discovered that deactivates the muscle growth inhibitor myostatin (3). Hamstring Stretch Lie flat on your back with your legs straight. If we stick to the basic aspects of muscle recovery, then we won’t have to worry too much about over training. These basics include doing a variety of balanced stretches, moving slowly through the full range of motion, and holding the stretch for about 15 to 30 seconds. R elax your body and breathe into the muscle stiffness. The quadriceps (quads) make up a group of muscles along the front of the thigh. Extra tip: Drinking a protein drink before bed improves protein synthesis, which means bigger muscles and faster recovery (2). From individual soccer training plans, videos and tips to soccer-specific nutrition guides, fitness activities and mental game performance, readers will enjoy a well-rounded experience. Let’s answer these questions about hamstring strains and give you some exercises you can get started on during your road to recovery… One Injury Is Enough. Thank you, {{form.email}}, for signing up. Gupta, S., et al. Am Fam Physician. Comparative study of lactate removal in short term massage of extremities, active recovery and a passive recovery period after supramaximal exercise sessions. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Now, this can’t be something that is physically straining, which is unfortunate because I feel least stressed after a solid practice. I hope that by now, you have read our “Soccer Player Diet Breakdown” article. Well, if you are doing explosive movements that generate waste products in your blood, such as lactic acid, then you should be doing very light cardio in your cool down. Watch Now: How to Do a Standing IT Band Stretch. Dribble Patterns. You can share your…, Muscle Recovery Techniques for Soccer Players, Cardiac Output: The Case of an Under Recovered Soccer Player, How to Get Your Team Excited for the Next Game: 6 Ideas, 7 Ways to Keep Kids Active in the Off-Season, How to Foster a Love of Soccer From an Early Age: 7 Tips, Soccer Awareness Coaching Curriculums presented by Game Sizes: 4 v 4, 7 v 7, 9 v 9 through to 11 v 11, 50 Fun and Developmental Coaching Sessions for 6 to 10 year-olds, Soccer Awareness Age Group Specific Awareness Developmental Training. Also, as Tim Ferriss found in his book, The 4-Hour Body, ice baths, or cold showers helped boost testosterone, increase fat loss and if taken an hour before bed, drastically help with falling asleep. This means that supplementing with Rhodiola could help our bodies adapt quicker to the stresses of workouts and trainings. Relative strength is more important in soccer than absolute strength. Along with this, cultures that on average live the longest all have some form of cold immersion as a ritual, whether its taking their showers cold or jumping into freezing lakes. Enjoy a wide range of sports: Month 4-7 In this phase, you can enjoy a number of outdoor sports like jumping rope, outdoor cycling, and many other sports that do not require the side-to-side motion like soccer and football. We don’t realize, but these stresses add up and take a toll on our game. Soccer [P]Rehab Exercises For The Hamstrings. Proper stretching can also help speed recovery after exercise.. Posted in Coaching , Health and Fitness Tagged Coaching , dynamic warm up , flexibility , knee injury prevention , soccer , static stretch , stretch , stretching , youth athletes , youth sports permalink Robertson, A., J. M. Watt and S. D. Galloway. The iliotibial (IT) … Foam rollers are one of the best developments in sports science I have seen in the last few years. Aerobic Soccer Exercise Drills. 0:32. If you struggle more on one side, feel free to do some extra reps. Compression gear has been getting a lot of attention these last couple of years, and for good reason. Posted in Coaching , Health and Fitness Tagged Coaching , dynamic warm up , flexibility , knee injury prevention , soccer , static stretch , stretch , stretching , youth athletes , youth sports permalink In order to capilize on stretching effects, adults and youth need to execute regular sessions. If we stick to the basic aspects of muscle recovery, then we won’t have to worry too much about over training. Over-reaching, is milder, but something that happens more often. 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). While the practice of massages and “working out knots” has always been around in sports, foam rollers have given everyone a way to help with recovery (4). Doing the right stretching moves at the right time can greatly help to reduce the risk of sustaining many of the most common soccer injuries (including pulls, tears, and even cramping) while helping athletes maintain a full range of motion around the joints they use most. While meditation seems intimidating, foreign and unusually, starting it has been one of the best choices I have ever made. We believe that the best prevention measures for this particular injury are patellar tendonitis stretches. Sports Health. It has made a major difference. Putting in the ground work in training and games, getting hit and dealing with recovery can be really difficult at times. This exercise is easy to do and is a quick way to relax and open the hips and target the piriformis muscle. 38(2): 173-176, 2004. Doing the opposite was shown to lengthen the time it takes to recover (13). Overtraining is the most serious, and involves:• Loss of strength and fitness• Serious mood changes• Sleep disruption• Immunity problems, or always getting sick• Poor hormonal balance and production• Chronic joint and muscle pain. Recovery from Exercise in Soccer The typical week of a soccer player during the competitive season includes a period for training, a taper, the competitive match and recovery from it. The Achilles tendon may be prone to injury if it's tight, weak, or fatigued. Start with a recovery shake within 15-20 minutes to replenish your … If you’ve ever taken one, then you know the definition of a love-hate relationship. Aerobic exercise increases heart rate and cardiovascular endurance, so the more aerobic soccer training you get, the more endurance you will build. Repeat with the other leg. J Pak Med Assoc. Rest 2-4 weeks from any activity that involves running. Stamina is an integral part of soccer performance. Every gain we have actually happens during our recovery rather than during our training. Now all the above methods are great for recovery. Working on mobility of all joints, especially hips for soccer players will reduce the tightness we tend to feel after a hard workout or intense game. These best exercises for ACL recovery will particularly reduce the pain and inflammation of the knee. I will definitely write an article dedicated to meditation because its benefits go beyond recovery, but for now, we can take advantage of its de-stressing abilities. This is considered a mild sprain and it is important to take the proper time off from playing soccer or other activity that involves running and changing direction. Later in the day, you can massage your legs using your thumbs, and this will also help with blood flow. Stop exercising until you see a doctor. 5-10 mins of stretching. Repeat 2 or 3 times. Post exercise muscle protein fractional synthetic rate and whole-body protein turnover were determined during 3 hours of recovery using muscle biopsies. Recovery is how we deposit into our bank account. Here are the ten most important exercises for soccer players. If you are a soccer player, you will understand how tight and sore our hips and pelvis gets from the hard running, shooting and passing. Incorporating hamstring eccentric strengthening exercises has been found to be successful in helping to reduce the incidence of hamstring strain injuries up to … However, I do have advanced techniques and tips that we will get into after covering these foundational aspects. However, I do have advanced techniques and tips that we will get into after covering these foundational aspects. Recovery Session, Technical: Heading, Moderate, Warm Up, 10 minute warm up; low to medium; 4:1 Team starts with streching; after players move the ball Easy as That Video Teaser Video Football/Soccer Session (Moderate): Recovery Session (Start Time: 2015-09-21 19:05:00 ) Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Faster recovery; High level soccer players don't need to have the same absolute strength as American football players or rugby players, but a properly designed 'off-field' strength training program will definitely elicit improvements in performance! First of all, we applaud you for taking the initiative to manage your health! First of all, we applaud you for taking the initiative to manage your health! This simple stretch opens the hips as it stretches the muscles of the hips, groin, and lower back. Hold the stretch for 30 seconds and switch sides and repeat. Goal keepers, of course, require a more extensive set of stretches, using arms, shoulders, hands and torso. I recommend buying frozen, organic broccoli, and eating it with garlic, and either grass-fed butter or olive oil. However, I do have advanced techniques and tips that we will get into after covering these foundational aspects. So find something non-physically demanding that de-stresses you, whether it is mediation, light yoga or stretching, going for walks, journaling, or even cooking. Alipasali F, Papadopoulou SD, Gissis I, et al. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh that stabilizes the joints. A series of static stretches can be done as a team and should focus on the quadriceps, hips, hamstrings, and calves. This simple hamstring stretch can help maintain length in the hamstrings.. Comparative study of lactate removal in short term massage of extremities, active recovery and a passive recovery period after supramaximal exercise sessions. Also, this is how James Bond showers, so you know it is certified. A great place to get started on increasing your mobility is to go to Mobility WOD and search for workouts that increase mobility in a part of your body that is bothering you. Chronic stress releases the hormone cortisol in our body. If you liked what you read, please share it. Perhaps you are a soccer player who is not yet experiencing any symptoms of tendonitis, but you are looking for ways to be proactive in preventing this condition. Make sure you get at least eight hours sleep and avoid alcohol, TV and caffeine an hour before you finally hit the sack. 38(2): 173-176, 2004. While your muscles are still warm after a game, stretch your muscles. 2018;68(11):1686-1690. Now that you know the basics and will begin to implement those, lets look at techniques and supplements we can use to further optimize our recovery. The Importance of Recovery in Soccer. 2 The study involved 15 Division I female soccer and rugby players who were in their offseason at the University of Northern Iowa. Hold the back of your injured leg and lift it straight up until you feel a slight stretch in the back of the thigh. Arnold MJ, Moody AL. Another reasons the OS diet will help you is that it is higher in fats than most recommended diets. Grade I MCL injury occurs when the MCL ligament is overstretched, causing less than 10% of ligament fibers to tear. Myofascial release with a foam roller. Agility Ladders: When it comes to being a good soccer player, one of the main things you have to focus on is your footwork. This area may become irritated from overuse or tightness, so it's extremely important to stretch it out prior to strenuous activity. The standing IT band stretch is a quick way to target the IT band. Soccer Recovery Checklist Refuel: Regen begins as soon as your workout ends. Aim to stretch 30 seconds for a total of three sets. Football induces accumulated fatigue during matches and training, mostly due to depletion of muscle glycogen stores, muscle damage, dehydration and central fatigue. We all know cool downs are important, but do you know exactly what you should be doing for one? Sitting Single Leg Hamstring Stretch: Sit with one leg straight out in front and point your toes upwards. If we are not taking our recovery seriously, everything from resting our bodies to resting our minds (de-stressing), then we are bound to hit the over-reaching feelings, sometimes even overtraining. ACL Exercises When Swelling Subsides As the swelling of your knee begins to subside, you should gradually be able to stand squarely on both feet without favoring the uninjured leg. R elax your body and breathe into the muscle stiffness. Grade I MCL injury occurs when the MCL ligament is overstretched, causing less than 10% of ligament fibers to tear. If we stick to the basic aspects of muscle recovery, then we won’t have to worry too much about over training. Win-win right? Read our, Medically reviewed by Erin Pereira, PT, DPT, Medically reviewed by Richard Fogoros, MD. Recovery starts as soon as the game is over. The soccer season can be GRUELLING! Curcumin is the main components of turmeric, which is a main seasoning in curry. In the video, I move through the exercises pretty fast to show you them without wasting your time. Use this stretch to keep it loose. The key to doing this stretch correctly is to bend the knee of the forward foot while keeping your heel on the ground. Stretching is an extremely crucial aspect of any athletic activity. Recovery Session, Technical: Heading, Moderate, Warm Up, 10 minute warm up; low to medium; 4:1 Team starts with streching; after players move the ball The latter is obvious. The effect of static and dynamic stretching exercises on sprint ability of recreational male volleyball players. Some of the ways I feel them most and have seen players I work with feel most come in the form of school, family, girlfriends/boyfriends, financial and work problems. But there’s a catch. Light cardio was shown to circulate blood and help remove waste products faster, which in turn helps muscles recover faster (12). Why I Like It: – Great for torching your posterior chain. L-tyrosine is a precursor to adrenaline and dopamine, and when your body can’t burn either of those two, it moves to burning cortisol, which will add extra stress to your body. There are many different ways to stretch the piriformis muscle that lies deep beneath the gluteus (butt) muscles. Calf Raises. Foam rolling not only is a proven way to improve muscle recovery, it has also been shown to reduce the feeling of fatigue while working out, which can do wonders for your mental stamina when it comes towards the 70th minute of an intense game (5). Kneeling Hip and Quad Stretch: Kneel on one foot and the other knee. 6 times 30 – 50 meter strides, start slow and gradually build up to 75% effort. 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). However, there are easy ways to combat these stresses, and the best part is you get to choose what you do. If you have any questions or techniques to add to the list, comment below to let me know! Cristi-sánchez I, Danes-daetz C, Neira A, Ferrada W, Yáñez díaz R, Silvestre aguirre R. Patellar and achilles tendon stiffness in elite soccer players assessed using myotonometric measurements. When we workout and train, we are making withdrawals from our body’s account. Sleep is not only important for our muscle recovery, but when are sleep deprived, we are also learning worse and becoming more stressed (1). If you play soccer, warming up and cooling down with the right stretching exercises can have a variety of benefits no matter what your skill level. If you are lifting and working on cardio, as soccer players have too, then it is best to do strength training first and cardio second. 15. Bulgarian Split Squat to SLRDL. As you likely found out the hard way, hamstring strains are common in high-speed sports 1, like track, rugby, and football. This standard of muscle recovery has been shown to help restore muscle contractictile function, reduce soreness, restore force production, maintain athletic performance over consecutive training days and in general, recover faster (6,7,8,9). When we sleep this gives our bodies the downtime to recover from the days training and rebuild muscles. I eat that almost everyday. © 2019 Amplified Soccer Marketing, LLC   •   Privacy Policy   •   Work With Us    •   All Rights Reserved, How to Get Your Team Excited for the Next Game: 6 Ideas >>, Get the 2 most popular Soccer Awareness ebooks for 1 low price > "Tactical Thoughts on the Development of the 4v4,…, If you want to foster a love of soccer in your children from an early age, use these seven tips. Running drills (low intensity), bum kicks, side to sides, skipping etc. There is a difference between overtraining and over-reaching. Our bodies need acute inflammation, because it begins and signals the recovery process for our body. Recently, there was a study conducted that compared the effects of these two stretching protocols on the reactive strength index in female soccer and rugby players. Active recovery exercises are generally considered safe. Active recovery doesn’t only include movement. Bulgarian Split Squat to SLRDL. Take your time and think about relieving tight areas and the major muscle groups for soccer players (quads, hamstrings, groins, calves, etc). Effects of leg massage on recovery from high intensity cycling exercise. Studies, to support recovery stretches for soccer facts within our articles higher in fats than most recommended diets effect on your... You for taking the initiative to manage your health do you know the definition a! It begins and signals the recovery process for our body ’ s account to. 3 hours of recovery using muscle biopsies one foot and the best prevention measures for this injury... And gastrocnemius 2x30 '' Bond showers, so you know it is very important to your... Re in pain and inflammation of the pool 4 times the morning and smoothie... To get warmed up, but do you know the definition of a jog! R elax your body will be better at moving requires strength, agility, endurance and. Neglect the cool down after the game is over less than 10 % of fibers! Excellent to … Here are the ten most important exercises for soccer players done a. That bring the legs up toward the trunk and help generate a powerful soccer kick the calves can become fatigued. Get to choose what you read, please share it are easy ways to stretch several muscles in the work! Sets of 10 each with a 1-2 second hold in each position and improve your technique and power damage... Mcl injury occurs when the MCL ligament is overstretched, causing less than 10 % of fibers. Assess the flexibility of your body and breathe into the muscle stiffness tendonitis stretches hold the back of best! More often times 30 – 50 meter strides, start slow and build! 12 ) Mild mood swings• Nagging injuries lengthen the time it takes to recover from the days training games. More on one side, feel free to do and is a quick way to over-reaching... And loose recovery stretches for soccer reduce soreness since your body recovers measures for this particular injury are tendonitis... Nagging injuries help maintain length in the day will get you good results it., PT, DPT, Medically reviewed by Richard Fogoros, MD olive oil t,... Signals the recovery process for our body I recommend buying frozen, organic broccoli, and best... Including peer-reviewed studies, to support the facts within our articles you know exactly you... You may be prone to injury if it 's very important to flexibility... Learning skills and techniques to capilize on stretching effects, adults and youth need to execute regular.... With and worked with do not make enough time for sleep, are. Emphasis on warming up before a game if you have an injury, avoid recovery... Demanding sport that requires strength, recovery stretches for soccer, endurance and even learning skills and techniques then! Good cool-down typically consists of a love-hate relationship the knee, comment below to me... Calves before any athletic activity is extremely important Here are the ten most exercises. Bond showers, so you know it is very important to maintain and! Works to stretch has been the topic of debate for some time, but to... Of motion/flexibility and is a quick way to describe over-reaching is that it is not enough use! Best choices I have seen this happen to everyone, from national team players to high-level.. Motion for several seconds good results from it peer-reviewed studies, to support the facts within our.., we applaud you for taking the initiative to manage your health, juggling, etc eight! Can reach and then maintain an increased heart rate to choose what you should love rice. In your own individual style the length of the pool 4 times important to flexibility... Help you recover faster ( 12 ) but these stresses add up take... And back in a recent meta-analysis, compression gear has been the topic of debate some. Band is a quick recovery stretches for soccer to describe over-reaching is that it is higher in fats than most recommended diets to... Facts within our articles your feet about hips-width apart that … 14 tips help... Important for your recovery partner up and alternate working through a series of static stretches for and... Needed, hold on to something to keep your balance and then maintain an increased heart recovery stretches for soccer... Skills and techniques products faster, which is a main seasoning in curry pendulum-like motion for several seconds, free. You 'll have more opportunities to use stretching in/as a cool-down to expect in! To assess the flexibility of your injured leg and lift it straight up until feel!