Flexibility work in football: why lengthen

Flexibility work in football! Stretched! Who did not hear this phrase so called at the moment between two exercises? The exos so called were made equally on the road and with a random application. For some essential elements for others completely useless but not for the same reasons … This article begins a series on flexibility with today: what position should a lengthening in football have?

Flexibility work in football

The aspect of physical preparation included the development of force has integrated another component: The extreme rigidity that this implies. It therefore seemed necessary to increase flexibility development sessions in order to prevent a certain physical fatigue, but above all a loss of efficiency in the movement.

Following a retraction, the movement of the footballer (race, strike etc.) will have Less amplitude and therefore less efficiency. Worse still by strengthening some players will create what is called compensation. That is to say that in the face of the lack of flexibility of a muscle group, it will organize itself to perform the same movement by emphasizing another muscle group, distorting the movement and risking the injury.

Effect of a stretch on a muscle group:

– We win In size.

– We will talk a relaxation

-S is an effect on the tendon muscle unit, rigidity, viscoelasticity

– There is little for a short time Tolerance for stretching

– Finally, we observe an extension of the muscle

The biggest use recommended for stretching is in the bodybuilding session. The muscle is subject to ailments during this type of session to force it to reconstruct itself being more efficient. The addition of stretching on the work muscles (during the breaks), will increase microtrauma and therefore contribute to further improve the efficiency of bodybuilding. This is the reason why flexibility exercises will be mainly recommendedOrs of pause times after a series or exercise development force. (Strength, strength of resistance, speed of force) This is the only place where they will impact on the muscles.

Remove the idea that stretching should be used during a heating to prepare the body for effort. They only have a low impact or even zero on the increase in muscle temperature. Worse still, they can generate too strong contractions that will have the effect of reducing vascularization and therefore the goal required during a heat. It is better to seek the width linked to the gesture by the movements that approach the gesture made to football.

However, nothing prevents you from using it for the relaxing side at the end of the session for a return to calm and a moment of relaxation in which it is possible to send a message for the next games or other deadlines.

In summary, the development of flexibility for the player will have to intervene through stretching for three aspects:

– avoid the rigidity of the muscles developed by the exercises of the forces and improves their effects

– Avoid the compensation phenomenon

– Relaxing

Exercises and postures must therefore be adapted to the previously performed financial year. Example: lengthening of the muscle chain included quadriceps and Ischio on squat or flexion exercises – lengthening of the muscle chain including triceps for pump exercises etc …

It is necessary to simplify their use by including only punctually in the sessions. Between each series of force of strength and at the end of the training for 5-10 minutes for a moment of calm and relaxation. Leaves the stretching aside after each exercise …

It is better to be very flexible and not very muscular of the opposite.

In the rest of this series we will see several methods of stretching and different approaches.