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C h a p t e r 3
Methods of Soccer Training
MOBILITY EXERCISES
Mobility exercises prepare athletes for hard training by limbering the muscles throughout
the entire range of motion. Usually, mobility training uses both static and mobile
stretching. Mobile stretching develops range of motion by combining stretching with
movement: leg swings, knee circles and arm circles (butterfly arms). Keep in mind,
however, that mobile stretching should not use forceful movement to stretch the muscles.
Rather, movement should be slow and gentle, not ballistic.
FLEXIBILITY TRAINING
Flexibility training is designed to maximize range of motion, increase muscle elasticity,
achieve functional muscle balance, speed recovery, and, most important, prevent
injury. Flexibility training is not simply a prelude to a hard workout; it is an important
component of an athlete’s physiological development. Many great athletes have lost
seasons and careers by neglecting flexibility.
As a rule, train for mobility before the main workout and for flexibility after. However,
hard speed training often demands that you complete a thorough stretching regimen
first. Athletes should begin stretching only after they are warmed up. Include exercises
that enhance balance, flexibility and mobility. Balance is the equal function of opposing
muscle groups (e.g., the quadriceps and hamstring muscles of the thigh). Flexibility
refers to muscle elasticity. Mobility refers to range of motion.
Convince your players that stretching will make them better athletes. Explain that
stretching helps the muscle lengthen fully and contract more efficiently, thus making it
stronger. A loose muscle relaxes more between contractions than a tight one, allowing
faster and more powerful contractions. Long muscles enable the body’s levers to move
through a wide range of motion.
To develop muscle balance, include exercises that stretch major opposing muscle
groups of the limbs and torso. Flexibility is developed best through slow, controlled
stretching, often called static stretching.
A muscle should be stretched to slight tension, held for a predetermined count, and
then released slowly. Sustain each stretch for 10–30 seconds, letting the muscle relax
under the applied tension. Each repeat of the stretch should allow a slightly greater
range of movement than the previous one. Athletes should breathe deeply throughout
each exercise, trying to exhale slowly while stretching the muscle.
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