Footballer Dong Zhijun , 26, demonstrates some dynamic stretching exercises you can do before hitting the pitch
DYNAMIC VERTICAL JUMP
From a standing position, bend knees and jump vertically upwards. Tuck knees up onto the chest immediately upon jumping.
Straighten the knees out again before landing and perform a quick rebound for another jump immediately.
Repeat the jumping sequence continuously five times.
This is a form of plyometric exercise which helps to increase jumping power for the lower limbs, helping the person jump higher.
Taking necessary precautions is important to lower the risk of injury during a football game. This includes warming up properly, stretching, and regulating the intensity of play. PHOTOS: DIOS VINCOY JR FOR THE STRAITS TIMES
A plyometric exercise is one that involves a contraction followed by an explosive movement of the same muscle. It is done to help increase the ability of a muscle to generate explosive force.
DYNAMIC ABDOMINAL AND HIP STRETCH
Stand straight. Bring the right knee, hip and pelvis across the left side of the body while maintaining your balance on your left leg. At the same time, rotate upper body in the opposite direction to the right, with arms swinging to the right also. Put right leg down and repeat the same movements using the left hip and pelvis.
This stretches the buttocks and abdominal muscles.
Do these movements eight times on each side. Dynamic stretching is an over-exaggerated movement to stretch the muscles slightly further than they normally would.
DYNAMIC GLUTEUS AND HIP ADDUCTORS (INNER THIGH MUSCLES) STRETCH
Stand straight with your feet shoulder-width apart. Move the right knee up as high as possible. When the right leg comes down, do the same with the left leg.
Repeat the high stepping movements 16 times.
DYNAMIC SHOULDER AND ABDOMINAL STRETCH
Stand with left foot in front of the right. Raise both arms forward until they are at 90 degrees to the body. Swing both arms horizontally to the left together with the upper body while twisting the pelvis in the opposite direction. Reverse feet positions, with right foot in front of the left. Now, swing raised arms and upper body to the right while twisting the pelvis in the opposite direction.
Alternate the movements eight times.
DYNAMIC HIGH KICKING
Stand and swing the right leg forward from the hip. Try and keep both knees straight and body upright during the movement. As the right leg is coming down, swing it backwards in order to stretch the front of the right hip.
Repeat the same movement using the other leg. Do it eight times for each leg.
Source: Assistant Professor Benjamin Soon, Singapore Institute Of Technology
A version of this article appeared in the print edition of The Straits Times on February 02, 2016, with the headline ‘Try these moves’.