2.2. Stretches

PASSIVE STATIC JOINT MOBILITY (STRETCHES)

What Is It?

In Passive Static Joint Mobility, there is no (joint) movement when performed.

They can be done with different types of intensity, depending on the objective we want to achieve with each of them (if we do them before the warm-up, during the warm-up, during the main part of the training, at the end of the training or outside of it).

It is important to have an exercise routine for the muscles that most participate in our sport, in this case soccer.

How is it done?

At the end of the training session:

⏰  Duration: 15-20 seconds per muscle.

💪🏼  Intensity: Sensation of “muscle pain” of 4-5; 0 being no pain and 10 maximum pain.

🔁  Repetitions: 1-2 sets per muscle.

Outside the training session:

⏰  Duration: 15-20 seconds per muscle.

💪🏼  Intensity: Sensation of “muscle pain” of 4-5; 0 being no pain and 10 maximum pain.

🔁  Repetitions: 1 set per muscle.

When is it done?

As a tool to help you recover and rest, you need to perform this:

• • At the end of training sessions
  • Outside of Trainings

Why is it done?

At the end of the training session:

Passive static joint mobility at the end of the training session is very personal.

There are players and physical preparers who prefer NOT to stretch after the end of the training session in case there have been micro-muscle breaks during the training session and therefore not to “increase” the size of the training session.

On the contrary, there are players and physical trainers who DO advocate stretching after the end of the training session to help the muscles “return to the situation before the training session”. In this case, the way to do it is as follows:

Outside of the training ground:

Passive static joint mobility outside of the training session serves to “keep in good tone and maintenance” the joints, ligaments and muscles for the subsequent performance of the training session.