Two-Player Partner Assisted Static Stretches

Two-Player Partner Assisted Static Stretches

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Partner-assisted static stretching for soccer is a powerful and effective method for enhancing flexibility beyond solo stretching.

Whereas, in single-player stretching, individuals are limited by their own strength and range of motion, partner-assisted stretching provides supplemental pressure that allows for deeper, more controlled stretches.

One of the key advantages of partner-assisted static stretching is the ability to achieve a greater range of motion without unnecessary strain.  With the guidance and assistance of a partner, individuals can relax into the stretch, allowing muscles and tendons to lengthen gradually and safely.

Additionally, partner stretching promotes muscle recovery by reducing tension and enhancing blood circulation.  The controlled application of pressure by a partner ensures that the stretch is held at an optimal level, preventing overexertion while still providing a deep and effective stretch.  This technique is widely used in physical therapy and rehabilitation programs to aid in muscle recovery.

Beyond the physical benefits, partner-assisted static stretching fosters a sense of connection and teamwork.   The following three actions are critical to the success of two-player, partner-assisted, static stretching for soccer:

1. As part of an outdoor practice, stretching must be performed on dry grounds.
2. The player stretching is in command of the stretch, taking each stretch to the point of feeling the proper extension, and no further, without pain. If the extension is too far, or if pain occurs, the stretching player immediately insists that the assisting player release.
3. The player assisting in the stretch stops pressing and holds at exactly that point when told to do so by the player stretching. The player assisting keeps the count and relaxes gently at the end.  The player assisting immediately stops if the player stretching says to do so.

Lower Body Stretches

1. Hamstrings (Seated A)

• • The stretching player sits with legs extended straight forward and holds their toes.
  • The assisting partner gently presses on their back, from behind at the shoulders, to help stretch the hamstrings.
  • Hold for 20-30 seconds, then switch players.

1. Hamstrings (Seated B)

• • The stretching player sits with legs extended in a “V”-shape.  The stretching player then moves through three positions, both arms left to left toes, both arms forward, and both arms right to right toes.
  • The assisting partner gently presses on their back at each of the three positions, from behind at the shoulders, to help stretch the hamstrings.
  • Hold for 20-30 seconds, then switch players.

1. Hamstrings (Seated C)

• • Both players sit with legs extended straight forward and the soles of their feet touching each other.  Both players grab hands.
  • The assisting player leans backward and pulls gently with their arms while the stretching player leans forward.
  • Hold for 20-30 seconds, then switch players.

1. Hamstrings (Lying on Back – Traditional)

• • The stretching player lies on their back with one leg out and the other pointed up, knee locked.
  • Grasping the heel and the calf, the assisting player pushes the up-pointed leg gently toward the head.
  • Hold for 20-30 seconds, switch legs, then switch players.

2. Hamstrings (Standing A)

• • With legs together and knees locked, the stretching player bends forward into a toe touch with each hand to the corresponding foot.
  • The assisting partner gently pushes down on their back, from in front at the shoulders, to deepen the stretch.
  • Hold for 20-30 seconds, then switch players.

2. Hamstrings (Standing B)

• • With legs slightly apart and knees locked, the stretching player bends forward into a toe touch with both hands to the left foot.
  • The assisting partner gently pushes down on their back, from in front at the shoulders, to deepen the stretch.  Repeat for the right foot.
  • Hold for 20-30 seconds each, then switch players.

3. Quadriceps (Standing)

• • Both partners stand side-by-side.
  • The stretching player grabs their right ankle with their right hand, balances on their left leg, and pulls the heel to the buttocks.
  • While keeping the knee down, the stretching player holds the assisting partner’s shoulder for stability and leans backward to deepen the stretch.
  • Hold for 20-30 seconds, then switch legs, then switch partners.

3. Quadriceps (Lying on Stomach)

• • The stretching player lies on their stomach with both legs extended and slightly apart.  The stretching player then grabs their right ankle with their right hand, and pulls the heel to the buttocks.
  • The assisting partner holds the right leg just above the knee with both hands, one on each side, and pulls up gently to deepen the stretch.
  • Hold for 20-30 seconds, then switch legs, then switch partners.

4. Groin (Butterfly A)

• • Sitting, the stretching player places the soles of the feet together and bends the knees outward.

• • The assisting partner gently presses on their back, from behind at the shoulders, to help stretch the groin.

• • Hold for 20-30 seconds, then switch partners.

4. Groin (Butterfly B)

• • Both partners sit facing each other.  Each player has the soles of their feet together and their knees bent outward.  Partners have their toes touching each other.
  • Partners hold each other’s hands and gently pull toward each other for a deeper stretch.
  • Hold for 20-30 seconds, relax, repeat.

5. Inner Thighs (Frog)

• • The stretching player lies on stomach with legs wide apart in a frog position.
  • The assisting partner presses against the lower back or buttocks.
  • Hold for 20-30 seconds, then switch partners.

6. Straddle (Seated)

• • Partners sit facing each other with legs open in a V-shape and each other’s soles of the feet touching.
  • Hold hands and gently alternate pulling each other forward.
  • Hold for 20-30 seconds each.

7. Calves (Standing)

• • The stretching player stands in a front-leaning-rest position with hands on the other partner’s shoulders, soles of the feet on the ground and knees locked.
  • The assisting partner (starting with one leg back) gently steps back to deepen the stretch.
  • Hold for 20-30 seconds, then switch partners.

7. Calves (Seated)

• • The stretching player sits with one leg extended, knee locked, and the other leg to the side.
  • The assisting partner gently pushes on the ball of the foot toward the waist to deepen the stretch.
  • Hold for 20-30 seconds, switch legs, then switch partners.

8. Hip Flexor

• • The stretching player kneels with one foot forward in a lunge position.
  • The assisting partner places their hands on the kneeling partner’s lower back and applies gentle pressure forward.
  • Hold for 20-30 seconds, repeat with the other leg, then switch partners.

Upper Body Stretches

9. Shoulders (Standing)

• • Both partners face each other, clasp hands, and gently pull and lean backward simultaneously.
  • Hold for 20-30 seconds, relax, repeat.

10. Shoulders (Seated)

• • The stretching player sits with arms out behind them.
  • The assisting partner kneels behind and gently pulls their arms backward.
  • Hold for 20-30 seconds, then switch partners.

11. Back (Seated A)

• • The stretching player sits with legs extended, together.
  • From behind, the assisting partner pushes forward on the top of the back at the shoulders.
  • Hold for 20-30 seconds, then switch partners.

11. Back (Seated B)

• • The stretching player sits with left leg extended.  With a bended knee, the sole of the right foot is contacted with the inner-upper thigh as high as possible.
  • From behind, the assisting partner pushes forward on the top of the back at the shoulders to the knee of the extended leg.
  • Hold for 20-30 seconds, then extend legs in a “V,” and stretch middle, then switch legs and stretch right.  Switch partners.

12. Chest

• • Both partners stand back-to-back and interlock arms.
  • One assisting partner leans forward slightly, pulling the other’s arms back.
  • Hold for 20-30 seconds, then switch.

13. Triceps

• • The stretching player raises an arm overhead and bends the elbow.
  • The assisting partner gently pulls the elbow back.
  • Hold for 20-30 seconds, then switch arms.  Then switch partners.

14. Lats

• • Both partners face each other and hold onto each other’s wrists.
  • Both partners lean back while pulling gently.
  • Hold for 20-30 seconds.  Repeat.

Full-Body Stretches

15. Sides

• • Both partners stand side-by-side and reach outside arms overhead, grasping at the wrist.
  • Both partners gently lean to the outside.
  • Hold for 20-30 seconds, then switch sides.

16. Forward Fold

• • The stretching player stands with feet hip-width apart and folds forward.
  • The assisting partner applies light pressure on the lower back, from the front, to deepen the stretch.
  • Hold for 20-30 seconds, then switch.

17. Lower Back and Core (Cobra)

• • The stretching player lies face down and presses into a head-and-chest uplifted “cobra” pose.
  • The assisting partner, standing straddling at the waist, gently lifts the chest slightly from under the armpits for a deeper stretch.
  • Hold for 20-30 seconds, then switch.

17. Lower Back and Shoulders (Lying on Stomach)

• • The stretching player lies down with arms stretched out to their sides.
  • The assisting partner, facing forward, straddles and sits on the rump of the stretching player and gently pulls their shoulders up and backward.
  • Hold for 20-30 seconds, relax, repeat, then switch.

18. Spinal Twist (Lying Down)

• • The stretching player lies on their back with one knee bent across their body.
  • The assisting partner gently presses on the bent knee to deepen the twist.
  • Hold for 20-30 seconds, then switch sides, then switch players.

19. Backbend

• • The stretching player stands with feet shoulder-width apart.
  • The assisting partner stands behind (with one leg back) and presses against the lower back while helping them lean backward.
  • Hold for 20-30 seconds, then switch.

20. Side Lunge

• • Both partners stand side-by-side and grip each other’s alternate wrists tightly in front at chest height.
  • Both partners lean apart.
  • Hold for 20-30 seconds, then switch sides.

Soccer Coaching Tips:

• Select from the various stretches shown to obtain maximum benefit, reduce time, and promote variety.
• See:  Why Stretch and Standing Stretches.
• Special attention needs to be given to not over-stress the hamstrings and the adductors.

© Copyright, John C. Harves