Warmup -
Slowly go from walk to run over 15 mins to slowly raise heart rate up to 160bpm. Once up to this level performance basic drills for skills, focus on your weaknesses, then slowly bring your heart rate down over 10 mins. Finally perform strecthes for areas where flexibily is important only ie. ankle etc... (eg. no benefit to stretching chest unless you're a goalie)

Post Game -
Don't worry about food or anything else. MOst importantly, bring your heart rate down slowly over 10 - 15 mins to a below 100bpm rate. After this next most important thing is to rehydrate. Average athlete will lose a fair amount of water. Over a game you probably could lose 2-4 litres of fluid. Before you worry about anything else you need to rehydrate.

Ok thanks for replying.

So static stretching is a good idea before the game?

Also after the game i always rehydrate straight after but what about after that? Should i be static stretching STRAIGHT after for like 20 mins or should i have a contrast shower and then stretch laster.

Many thanks.

Hamish,
Static stretching is no longer recommended prior to a game or practice. I will post a recent article I wrote for a fitness magazine referencing a sports science study discussing this topic.

all the best,
Coach Boone
www.soccerspeedacademy.com

Yeh thats what i thought as well.

Post match however, after hydration what should you do? Static stretch or contrast shower? If static stretching for how long?

You see i have read conflicting info on this.

Many thanks :D

The need for static stretching is sport related. It will not prevent injury, but in some sports it will improve performance dramatically.

For it to be of beneift though you need to have a sound functioning system. A B12 deficiency or fascial issue will result in a neurological inhibition of the muscle stretched leading to potential problems. (This is irrelevant if pre or post exercise)

In addition, if you are hypoglycaemic, then stretching of ligaments will result in an inhibition rather than an excitation. Once again, leading to the liklihood of injuries.

Whats a fascial issue?I googled it but couldnt find anything.

Im not hypoglycaemic though..

I don't know if i have any deficiencies.. I have an inflexible right hip flexor though. The rest of my legs are very flexible.

So should i just stretch my hip flexor before the game?

As far as post match goes, our coach gets us to static stretch for 20 mins. Is this a good idea?

Many thanks for your help as information on the net is ver conflicting on this subject.

Fascia is a form of connective tissue that surrounds muscles. In some instances it can strangle muscles and prevent healthy function. It is quite often a pain-free problem but is quite common.

When I talk about performance you need to keep in mind what I mean. For instance, a swimmer needs to stretch as 5-10cm extra reach over 35-45 strokes is a big difference. Kicking a ball, your hip never reaches the end range of motion, hence, increasing range of motion through stretching doesn't make sense.

I don't think post game stretching is a vital component, I would suggest a 10-15min slow cool down is much more impotant, along with hydration and perhaps some light stretching if you are crazed on the idea.

Is some dynamic stretching of the hamstrings a good idea?
Hamstrig injury is rife, especially in amateur football.

On a side note, this hot/cold treatment debate. I am under the impression that Cold is for acute injuries and first aid. Hot treatment is for a more chronic problem, again, someone with tight hamstrings all the time could benefit from heat treatment before a session perhaps?

DrTrev seems to be spot on with everything he says, but accustomed to speaking in technical terms.

A GENERAL overview of stretching could be:

Pre-exercise: but after warm up
Dynamic stretching, based around movements required for sports/exercise.

Post-exercise, post cooldown
If alone, static stretches held for 8 secs three times
If with team mates/coach/physio/PT etc. PNF stretching.

Do NOT do PNF stretches before exercise or more than twice per week, i.e. if you play two games, and train twice split static and PNF stretches after cooldowns.

If soft tissue is particularly tight, heat may be applied to help increase elasticity - although never if a joint is inflammed i.e. injured.

After stretching, soft tissues can be cooled as it has been suggested this increases the duration of the stretch effects.

Tight hamtsrings are rife everywhere! They are noted in many sports and listed as a causative factor in low back pain. Ensure that when stretching hamstrings you vary stretches e.g. bent and straight leg stretches.

One tight hip flexor can make all the difference though. If you have a tight hipflexor you are at more risk of lower back movements during the game (especially if your right footed!). Spend time stretching til your hips are equal, and have a full range of motion, and spend time on core stability - if you discover you have tight hamstrings too (fingers crossed you haven't) then you are at a reater risk of low back pain in future years.

If you are not sure about stretches there some not too expensive books by Bob Anderson or Michael Alter, there both good and have plenty of illustrated stertches for you to try.

Hope this clarrifies things abit for you.
Dan