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足球专项拉伸方案

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发表于 2012-11-29 09:18:54 | 显示全部楼层 |阅读模式
Soccer Stretching Program
Stretching to increase flexibility rather than as part of a warm up requires a slightly different approach...
Each stretch should be held for 20-30 seconds and should be repeated at least twice (preferably three time). So for example, you wouldn't perform a calf stretch, then a hamstring stretch then a quad stretch etc., and then repeat the whole routine.
Instead you would perform 3 calf stretches, then 3 hamstring stretches and so on.
Don't perform a soccer stretching routine designed to increase flexibility at the start of a training session or a game...
Some studies suggest it can decrease power and hinder performance. This is NOT the same as stretching as part of a warm up - where stretches are held for shorter periods and are not performed back to back - you should always stretch during a warm up.

Here are some other general, but important guidelines to bear in mind before you start your soccer stretching routine...
  • Do NOT hold a stretch that is in anyway painful. It should feel tight and that tightness should diminish as you hold the stretch.
  • Breath! Avoid breathing holding as you stretch as this can raise blood pressure and leave you feeling dizzy.
  • For optimal results try to stretch every day or at least 3-4 times a week
  • Makes sure your body in completely warm before you start. Either do 5-10mins of light aerobic exercise or do your stretches at the end of a training session.
  • Hold each stretch for 20-30 seconds. "Shake out" the limb and joint and repeat for a total of 2 to 3 sets.
  • Don't expect results overnight. It can take up to 6 weeks to see measurable improvements. Be persistent - they will come.
  • Finally, consider testing yourself prior to starting a soccer stretching program then again after 6 weeks. See the flexibility tests page for more information.




[size=-2] Two Leg Hamstring Stretch
1. With both feet together and legs fully extended, reach forward with both hands towards your toes.
2. Tuck your chin towards your chest to increase the stretch. 3. Keep your toes pointed towards the sky.



Hamstring Split Stretch
1. Bending on one knee, extend the other leg out in front of you.
2. Reach with both hands towards your outstretched foot.
3. Keep your toes towards the sky and tuck your head to increase the stretch. Remember to breathe!
4. Repeat for the opposite side.



Lying Quadriceps Stretch
1. Lying on one side grasp your ankle and pull your heel towards your buttocks.
2. Keep your back straight and the other leg bent.
3. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg).
4. Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement).
5. Repeat for the opposite side.



Classic Quadriceps Stretch
1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.
2. Your bent knee should sty parallel with your standing leg rather then being pulled behind.
3. Push your hips out to increase the stretch and remember not to grab the ankle joint.
4. Repeat for the opposite side.



Standing Groin Stretch
1. Stand with your legs wider than shoulder width apart.
2. Shift your weight onto one side as you bend your knee.
3. Reach with one hand towards your outstretched foot.
4. You should feel the stretch right down the inside of your outstretched leg.
5. Repeat for the opposite side.



Sitting Groin Stretch
1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to 'splay' your knees outwards.
3. Gently use your hands or elbows to push your knees downwards.



Lower Back Stretch
1. Sit with the legs straight out in front of you.
2. Bend the right knee so the sole of your foot is flat on the ground.
3. Turn your upper body towards your right knee and place your right hand on the floor for support.
4. Place your left forearm on the outside of your right knee and gently pull your knee towards you.
5. Resist with your knee and left hand to feel the tension in your lower back.
6. Repeat for the opposite side.



Standing Calf Stretch
1.Using a wall or bar to support you, place one leg outstretched behind you.
2. Keeping the other leg bent lean against the wall to apply pressure to your beg leg.
3. Make sure you keep your back heel flat on the ground.
4. Repeat for the opposite side.



Chest & Back Stretch
1. This stretch can be performed kneeling or standing. Take your boots off if you kneel.
2. Clasp your hands behind your back, keeping your arms as straight as possible.
3. Try to straighten your arms and raise them.
4. From this position bend forward from the waist also tucking your head towards your chest.
5. Hold this position for the recommended amount of time.



Shoulder Stretch
1. Place one are outstretched across your chest.
2. Place the hand or forearm of your other arm on your outstretched elbow to apply pressure.
3. Gently pull your outstretched arm closer to your chest, keeping it as straight as possible.



These soccer stretching exercises are in this order for a reason. However, change it to suit your needs and also add in some extra stretches as you see fit.
The main consideration is to perform several sets back to back and to hold the stretches for at least 20-30 seconds.

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发表于 2012-11-29 22:29:53 | 显示全部楼层
好资料!
发表于 2012-11-30 09:35:51 | 显示全部楼层
真的很后悔啊?为什么没有好好地学习英语啊?否则也不会被强奸。
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