Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position. This helps realign muscle fibers and thereby speed recovery after exercise.

Static exercises are movements you perform to prepare your body for more strenuous activity. Different than a traditional warm-up, these exercises use integrated movements in an active, full range of motion to prepare your muscles and joints for the work to come. Dynamic Stretching is a form of stretching beneficial in sports utilizing momentum from form and the momentum from static-active stretching strength in an effort to propel the muscle into an extended range of motion not exceeding one’s static-passive stretching ability. Before any serious workout or practice session, soccer players should always be sure to warm up the muscles that contribute most to strong performance in this game. These include the hip flexors, the hamstrings, the quads, and the glutes—all the muscles in the hips, legs, and core that generate drive, agility, and speed.

Sample warm-up

The following is an example of a dynamic soccer warm-up designed to raise the body temperature, increase muscle elasticity and neuromuscular function, and mimic the actions used in training and competition. It is performed in three stages, starting with general exercises and ending with soccer-specific activities.