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Stretches Although we don't normally see a lot of action, there's always that one moment. You've just made a fantastic save, and they're coming around the other side! Quick! You can't think, and just lunge to the ball with your left leg! Yes! You've saved it! But...That does NOT feel good! Keep in mind while reading this that I have by no means included every stretch. I'm missing a lot, but these are some of the most basic/common ones. Despite the fact that goalies don't do a lot of running, we still see our fair share of muscle strains. A good way to lessen this, is to do some basic stretching before a game. Here are some stretches I've found useful, and please excuse my terrible computer drawings!: Calf Stretch This is a really basic one. It's done by a lot sprinters.
To do this calf stretch, place your hands on the ground (like sprinters in the "set" position), and bend one knee. Put the un-bent leg out behind you. Try to push this heel into the ground. The pink area on the drawing shows where you should be feeling a stretch. Keep this position for 30 seconds or more. Hamstring Stretch If the ground is wet, make sure you have a tarp or garbage bag or something to do this on.
To do this stretch, lie on your back. Pull one leg at a time gently towards your head. The pink area is where you should be feeling a stretch. Some people do this with their leg bent instead of straight, but I find that you get a better stretch when it is straight. Make sure your butt is on the ground and not "rising" as your pull your leg up. Quadriceps Stretch This one requires a bit of balance. If you have trouble, stare at one non-moving spot like on the ground or on a fence. This normally helps. Or you could always hang on to something.
To do the quad stretch, stand on one foot and bring the other foot up to your butt. You have to make sure that you're keeping your knees in line, and not letting your raised leg go all the way behind you, or this won't work. Do this while standing up straight, and you should get a nice stretch at the front of your leg. Groin Stretch This can be a bit painful if you try to push your knees down too far. Just push down until your feel a stretch, but NOT until you feel actual pain.
This one, you sit down, and put the soles of your feet together. Then, just push your knees towards the ground while keeping your feet together. You probably won't have to push too far until you feel a burn around where your leg meet your torso. Some people can get their knees right down on the ground. Yeah, I can't do that. Ankle Stretch This one is important for goalies because we're the only ones kicking the ball! This loosens up your ankles a bit so you can get some control into your kicks.
Totally simple: Just lift one foot off the ground, and rotate it clockwise, and then counter-clockwise. Do this 10 times or more in either direction, and make sure to do both feet. Extras On Stretching Here are some tips on how to make sure you're getting the most out of your stretches: - Go for a short run before-hand to get the blood flowing. -Your stretching session should be pretty short: somewhere from 3-8 minutes. -Do NOT stretch until you feel pain. You should feel a bit of a burn in your muscles, but you should not be in pain. If it hurts, STOP. -Keep yourself steady. Don't bounce when you stretch. -Try to do these stretches before you put your equipment on. You're less flexible when you're padded with foam.
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