Kbands Soccer Academy Training Session | Soccer Warm Up Drills
The three main types of stretching and soccer warm up drills that will be performed by soccer players are static stretching, myofascial release, and dynamic stretching. All three stretching techniques use different methods to keep an athletes body healthy and in great soccer fitness shape.
Static stretching is a stretching technique that is used to lengthen the muscle and increase flexibility in soccer players. For example, a soccer player who regularly performs a standing toe touch will be able to increase the flexibility of the hamstrings, glutes, and low back using this stretching technique. Increased flexibility in these areas directly, and positively, influences soccer fitness by increasing the range of motion of the thighs and legs. Increased flexibility in these two areas allows soccer players to use a larger portion of the desired muscles. Increased muscle firing means increased force output for movements like sprinting, jumping, or quick change of direction. Athletes can also use fitness equipment like the Kbands Stunt Strap to perform a wide variety of static stretches.
Myofascial release is a recovery technique that requires the athlete to place concentrated pressure on inflamed areas of muscle. This pressure helps to release the fascia and increase the blood flow to the inflamed area. Blood carries vital nutrients that help to reduce inflammation in the muscles and speeds recovery. Athletes can go to the Recovery Section to view a wide range of upper and lower body self myofascial release techniques used with the Kbands Recovery Foam Roller.
The final soccer warm up drills are known as dynamic stretches. Dynamic stretches are movements that require the athlete to actively move different parts of the body. Soccer warm up drills are great dynamic stretches due to the non strenuous, sports specific muscle activation it forces the body through. Using soccer warm up drills, like the ones found in this Kbands Soccer Academy Training Session, as a dynamic stretch should be performed before every soccer training session or game. Athletes can go to the Soccer Section to view more dynamic soccer warm ups.
Kbands Soccer Academy: Why Athletes Should Perform Soccer Warm Up Drills
Soccer warm up drills force the athlete to move the thighs, legs, and torso in movements which do not place added stress on the body, but also help the muscles and joints prepare themselves for soccer specific speed and moves. When joints begin to move they release a substance called synovial fluid. A light, with gradually increasing intensity, soccer warm up drill will allow for the release of this fluid, helping to lubricate the joints and carry vitamins and nutrients into the joints. By allowing the joints to release a proper amount of synovial fluid athletes will limit risk of injury to the muscles, bones, or joints of the body.
A set of soccer warmup drills will also prepare the muscles of the body for performance by increasing the number of muscle fibers which are firing, warming up the muscles, and raising the heat of the athletes body. This increase in heat means the body is increasing its metabolic output and producing more energy for the athlete to utilize during soccer fitness and soccer warm up drills.
Kbands Soccer Academy: Unresisted Soccer Warm Up Drills And Ball Work
To perform the Kbands Soccer Warm Up Drills athletes will need a set of Kbands Leg Resistance Bands. Athletes should choose proper resistance to use during the resisted portion of the Soccer Warm Up Drills and then set the Kbands Leg Resistance Bands aside until beginning the resisted portion of the Soccer Warm Up Drills. Athletes will need to place 2-4 Speed and Agility Cones 10 yards apart acting as the start and finish lines. Athletes will also need one soccer ball to perform this soccer fitness warm up drill.
Soccer players will begin at one side of the Speed and Agility Cone set up and tap the soccer ball with only one foot all the way to the opposite end during this soccer fitness warm up drill. Athletes will then kick the soccer ball back to the starting line, using only the opposite foot. Athletes will complete this portion of the Soccer Warm Up Drills 3-4 times down and back.
After the single footed soccer fitness kicks have been completed athletes will perform 3-4 trips back and forth, between the two lines of Speed and Agility Cones. For these 3-4 repetitions of the Soccer Warm Up Drills athletes will alternate kicking the soccer ball between their two feet as quickly as they can, as they move toward the opposite end during this soccer fitness warm up drill.
The final unresisted portion of the Kbands Soccer Warm Up Drills will be a tap and spin on the soccer ball. Athletes will brush one of their feet just over the top of the soccer ball, slightly moving the ball. Athletes will then spin and bring the opposite foot on top of the soccer ball to control the ball. Athletes will perform 3-4 down and back sets of the Soccer Warm Up Drills alternating the lead foot.
Kbands Soccer Academy: Dynamic Soccer Warm Up Drills
For the second portion of the Kbands Soccer Warm Up Drills athletes will secure the Kbands Leg Resistance Bands just above their knees. Athletes will use the soccer ball they used for the previous portion of the soccer fitness warm up and perform 3-4 sets of 30-40 second ball taps. This portion of the Soccer Warm Up Drills can be completed by actively driving the athletes knees into the air so the soccer player can lightly tap the top of the soccer ball. Athletes should drive through the resistance so it does not alter their normal body movements keeping good soccer form.
After the ball tapping portion of the soccer fitness warm up has been completed athletes will move into more general soccer warm up drills. Athletes will keep the Kbands Leg Resistance Bands attached and perform 3-4 sets of 12-16 alternating side lunges. The side lunge can be completed by athletes stepping one leg straight out to the side while keeping the back leg straight, shoulders and hips facing forward, and back leg completely straight so the weight can be transferred to the extended leg. After completing resisted soccer fitness side lunges athletes will perform 3-4 sets of 12-16 alternating forward lunges. For more tips on how to complete a proper lunge go to the Sports Training Section.
After the lunging portion of the soccer fitness warm up has been completed athletes will complete 3-4 sets of 10 yard back hurdlers. Athletes complete this soccer fitness warmup drill by alternating driving the knees up and then rotating the knee toward the rear of the body. Athletes will actively move backward as they perform this motion. Athletes will then complete 3-4 sets of 10 yard forward hurdlers. Just like the back hurdler this is a rhythmic motion and will be completed by athletes slightly hopping forward as they open up their hips and drive the knee up and forward. Athletes will alternate legs as they move down the Speed and Agility Cone Set Up. Just like the soccer ball taps athletes should work against the Kbands Leg Resistance Bands to keep their body moving in a normal path of motion.