How and when stretching?

In this article we explain the best way to stretch by soccer so you start well prepared on the match and you have a low risk on injuries during and after the match or exercises.

1. Passive stretching

Passive stretching you do only at the end of the training.
This is about to relax your muscles and a fast recovery. In contrast of many people thing, you don’t do passive stretching during training. This will give a high risk of injuries.
When we talk of passive stretching, we talk of stretching after the training.

What is passive stretching? You have to stretch the muscle at least 20 to 30 seconds. You have to stimulate recovery by putting the muscle on light tension.
Never stretch to the max of your ability. When you do that, the efficiency and quality goes down and the risk of injuries goes up.
Stretch your muscles when they cooled down, not when they are warm.
So, wait an hour or one and a half before you start with stretching.

2. Active stretching

Stretching after a warming up before the match
Stretching after a warming up
before the match.

The best time to do active stretching is after a good warming up.

What is active stretching? Stretch a muscle 5 to 6 seconds and do immediately an active exercise.
For example: stretch your quadriceps 5 seconds and then lift knees. Or stretch your hamstrings and then do heels buttocks exercise.
Just like by passive stretching is this also a new method with his effectiveness before of after the warming up.
After an effort we talk about active effort, like short stretch exercises who putting the muscles on tension and keep them warm, in contrast of passive stretching, when the muscles cool down and relax.

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