Sam's Soccer Academy International

 SSA always endeavours to give their players the ultimate football experience. There is so much more to football than kicking a ball around a field with friends.  With this in mind, SSA will be providing SSA members an opportunity to understand how precise exercise and correct breathing work hand in hand as do soccer and yoga. 

Thursday 10 May 2012, our very special guest, Rajdip of India, will give our boys  demonstrations and explanations about how isolated muscles work as well as the relationship between muscles working simultaneously during training and plyometric drills.

Knowledge is Power; with a deepened knowledge of the body, players will understand how to prevent possible injury or simple cramp on and off the  football pitch.

 Below are interesting articles borrowed from other websites; enjoy your read. 

Yoga for a fact is not a sport, however, it helps players particularly those who play soccer perform better in their game. Can you imagine those active people meditating on a certain stance after an intense game? Funny as it may sound, yoga is now intertwined to the game, giving the benefits that every player needs.

Let’s take a closer look at the soccer game. Soccer involves agility and concentration among players. Since they get most of the game by using their leg muscles, chances of them to be injured or sprained is much likely to happen. This is now where yoga steps in to bring enlightenment.

Yoga basically emphasizes on a person’s well-being, putting it to state where everything is in the right place and in the right track. Being in this condition, it helps soccer players both in the aspect of physical and mental health. Soccer players who perform yoga are much likely to have a firm and precision mind state that is very important in the game. Physically, the chances of soccer players to encounter injuries becomes much less than those who just do regular warm up and training. This is because yoga enables the muscles to loosen up and lessen the pressure that targets the joints.

Some may continue to think that soccer players performing yoga is a joke. Being familiar with the whole idea and experience of performing yoga, they might just be surprised to know that the connection of yoga to soccer is no joke.

 http://www.abc-of-yoga.com/info/yoga-and-soccer.asp

Two Leg Hamstring Stretch
1. With both feet together and legs fully extended, reach forward with both hands towards your toes.
2. Tuck your chin towards your chest to increase the stretch. 3. Keep your toes pointed towards the sky. 

Hamstring Split Stretch
1. Bending on one knee, extend the other leg out in front of you.
2. Reach with both hands towards your outstretched foot.
3. Keep your toes towards the sky and tuck your head to increase the stretch. Remember to breathe!
4. Repeat for the opposite side. 

Lying Quadriceps Stretch

1. Lying on one side grasp your ankle and pull your heel towards your buttocks.
2. Keep your back straight and the other leg bent.
3. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg).
4. Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement). 
5. Repeat for the opposite side. 

Classic Quadriceps Stretch

1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.
2. Your bent knee should sty parallel with your standing leg rather then being pulled behind.
3. Push your hips out to increase the stretch and remember not to grab the ankle joint. 
4. Repeat for the opposite side. 

 Sitting Groin Stretch

1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to 'splay' your knees outwards.
3. Gently use your hands or elbows to push your knees downwards. 

Lower Back Stretch
1. Sit with the legs straight out in front of you.
2. Bend the right knee so the sole of your foot is flat on the ground.
3. Turn your upper body towards your right knee and place your right hand on the floor for support.
4. Place your left forearm on the outside of your right knee and gently pull your knee towards you.
5. Resist with your knee and left hand to feel the tension in your lower back.

6. Repeat for the opposite side.  

 Standing Calf Stretch

1.Using a wall or bar to support you, place one leg outstretched behind you.

2. Keeping the other leg bent lean against the wall to apply pressure to your beg leg.

3. Make sure you keep your back heel flat on the ground.

Chest & Back Stretch
1. This stretch can be performed kneeling or standing. Take your boots off if you kneel.
2. Clasp your hands behind your back, keeping your arms as straight as possible.
3. Try to straighten your arms and raise them.
4. From this position bend forward from the waist also tucking your head towards your chest.
5. Hold this position for the recommended amount of time. 

Shoulder Stretch

1. Place one are outstretched across your chest.
2. Place the hand or forearm of your other arm on your outstretched elbow to apply pressure.
3. Gently pull your outstretched arm closer to your chest, keeping it as straight as possible.

 These soccer stretching exercises are in this order for a reason. However, change it to suit your needs and also add in some extra stretches as you see fit.

The main consideration is to perform several sets back to back and to hold the stretches for at least 20-30 seconds.

 http://www.sport-fitness-advisor.com/soccer-stretching.html