After a soccer game or training session, it's time to let your body and mind recover. You can start that process with a proper cooldown. A cooldown will help promote circulation, bring your heart rate and breathing back to baseline, and when you add stretching, help you improve flexibility and reduce the risk of muscle stiffness and injury. Before you leave the field, be sure to get some stretching in!
While it's very important that your warm up is comprised of dynamic movements, it's okay to do some static stretching post game or training. You should first do some light jogging or walking to let your heart rate go down before stopping to stretch.
Here are some key areas of the body to stretch, how to stretch them, and why it's important:
Active Calf Stretch For Soccer Players
Start in a Downward Facing Dog yoga position. Bring one knee in towards your chin/chest and then extend that leg back and up so that it's straightened. Continue to repeat before switching legs.
Active Hamstring Stretch For Soccer Players
Lay flat on your back. Bring one knee to chest and hug it into your body. Raise that leg, keeping your knee bent, with both hands clasped around the hamstring. Straighten that leg as much as it will straighten, before bending it again to release. Continue to repeat. Then bring the knee to your chest and hug it into your body once more before placing it back down to switch legs.
Hip Flexor Stretch For Soccer Players
Place one knee on the ground with the opposite foot out in front of the body. Keep your upper body as vertical as possible and limit the arch in your lower back. With your knee on the ground, activate the same side glute to push the hips forward while also raising the same arm towards the ceiling. When done correctly, you should feel a stretch in the hip flexor. After completing the repetitions, pull the back foot up to stretch the quad. Hold for a few deep breaths. Then release the back foot and straighten the front leg, bringing your chest towards your knee. Hold for a few deep breaths. Switch legs once that full series has been completed.
World's Greatest Stretch
Start in a Downward Facing Dog yoga position. Step forward with one leg into a lunge, with your foot outside your hands. Bring the hand closest to that foot off the floor, bend that elbow, and bring it towards your foot. Staying in a lunge, rotate your upper body and extend your arm to the ceiling. Continue to repeat before placing your foot back next to the other and switching sides.
Sumo Squat Series
Stand with your feet slightly wider than hip width apart. Toes can be pointed forward or slightly outwards. Drop down into a squat as low as possible while keeping your heels on the floor, and chest vertical. Use your elbows to push your knees outwards. Take a few deep breaths in this position before straightening the legs to stretch the hamstrings as you stand up. Stand for a moment and take a deep breath before repeating.
What do some other cooldown activities look like? You could go for a walk or incorporate reflecting on the game. Getting good blood flow through movement (walking, jogging, biking, swimming), your mental recovery, as well as what you eat and drink post game are also all very important, as well as a good night's sleep! College and pro athletes often have more specific guidance in post-game cooldowns including ice baths, protein shakes, and even cherry juice.
Check out the Techne App for guided soccer recovery and guided mental tracks for post-game training of the mind.
