It is commonly acknowledged a football/soccer player needs to be strong to withstand the rigours of playing the beautiful game.

Whether professional or recreational, a large focus of a footballer’s fitness regime is placed upon strength, especially of the legs.

You will often see a footballer with over developed Quadriceps (thigh muscles). This can create a big imbalance and place added strain upon both knee and hip joints.

When a footballer focuses upon strength, they to some degree sacrifice flexibility and easy co-ordination. On top of that, the risk of injury is increased.

Why I hear you ask? I shall explain!

Muscles have elasticity. They are stretchy. This comes from their source, collagen, a fibrous protein that creates elasticity. However, muscles also contain contractile cells – muscle cells.

When muscle cells go into action the muscle contracts and shortens.

This is how a muscle gets its strength. Habitual muscular contraction makes a muscle habitually short, more prone to injury and in dire need of lengthening/relaxing.

When a footballer focuses upon strength via techniques like weight training, core stability exercises (core balls) or sit ups, they strengthen a contraction pattern in their muscles. Without an emphasis or awareness of a muscle or muscle group releasing, the contraction remains. Couple this strength regime with the actual repeated action of playing football and on top of that an injury here and there, you are left with a stiff, imbalanced and overly strong body.

Muscles have no will of their own. They are controlled by the brain and nervous system. Through activities such as football and strength training, repeated contract messages are sent from the brain to muscles causing them to become habitually shortened. As mentioned earlier, a short muscle is one prone to injury. It also places greater stress on joints like the hip, knee and ankle. Contracted muscles can also cause pain from constant use and early fatigue during games and training.

HOW CAN YOU CHANGE THIS HABITUAL TENDENCY TO CONTRACT MUSCLES?

Hanna Somatic Education (HSE) is a technique that focuses on changing habitual patterns of muscular contraction. It’s especially effective for working with sports people, including footballer/soccer players.

Rather than stretching tight muscles, it uses a contract and release process known as pandiculations.
Pandiculations or somatic exercises are performed slowly with awareness. Moving this way helps to stimulate the higher voluntary levels of the brain to make changes from within. If you have never experienced a somatic exercise before, follow the one below for the lower back.

Arch and flatten – Lie on your back, knees bent, feet flat on floor, and place arms by your sides. Inhale to arch your lower back a comfortable amount (no forcing) sensing a contraction of back muscles.

Exhale to slowly flatten back sensing a contraction of abdominals. Relax and repeat 5-7 times slowly. Tip – try and breath in and out through your nose directing your breath into belly, it helps the back to arch.
Pause and straighten arms and legs, does your lower back feel less arched/more relaxed?

Changes to habitual muscular contraction can be made via 1-1 sessions with a Hanna Somatic Educator or by using daily somatic exercises.
There are numerous benefits to using HSE, see list below:

– Improved function and flexibility
– Enhanced co-ordination
– Greater comfort
– Quicker recovery time between games/training
– More stamina
– Less prone to injury
– Enhanced bodily awareness
– Greater strength
– Expanded breathing
– And more

You can also use a somatic approach to strength training. Take weight training for example. Focus mainly gets placed upon the contractile or working phase (concentric contraction) of each exercise. Change your intention and focus upon the releasing phase (eccentric contraction) of each exercise. By switching your intention, you now focus upon the muscle relaxing by releasing slowly each time. This way the muscle relaxes along with becoming stronger. Try it next time you do weight training, make each release from contraction a slow one and you will feel longer and greater tone to your body.

Keep in mind. Strengthening a contraction pattern can lead to injury and more stiffness. Look at alternative routes, like somatics.

Author Bio: If you are a sportsman and think somatics might be helpful you can find out more about Somatic Exercises or somatic classes then please visit our site for more information.

Category: Wellness, Fitness and Diet
Keywords: Somatics, Somatic classes, Somatic Exercises, Somatic, Somatic Sessions