Safa is known for her speed and agility on the soccer field. However, she has recently noticed that her flexibility, especially in her legs and hips, is not what it used to be, and this lack of flexibility is starting to impact her performance. It’s more difficult to execute high kicks and quick direction changes and maintain her speed over the course of a game. Safa decides to integrate a rigorous stretching routine into her daily practice, focusing on her legs and hips. She selects a series of stretches, including lunges for her hip flexors, seated and standing hamstring stretches, and butterfly stretches for her inner thighs. She stretches before she warms up and she stretches after practice. As she stretches, she bounces to extend her range of motion.

Question

From what you have read in this scenario, what techniques need to be improved? Evaluate how effective Safa’s change to technique will be and provide additional suggestions for improvement. Write 2–3 paragraphs using what you have learned in the course about safe and effective techniques.

Write the correct answer in 8th grader words and within 2-3 paragraphs

Answer 1

Safa is on the right track by adding a stretching routine to improve her flexibility, which is important for her soccer performance. However, there are a couple of techniques that she needs to adjust to make her stretching more effective and safe. First, it's important for Safa to avoid bouncing while stretching. This bouncing can lead to muscle strains and injuries, as it creates a sudden force on the muscles instead of allowing them to gradually relax and lengthen. Instead of bouncing, she should use a method called static stretching, where she holds each stretch for about 15 to 30 seconds without any bouncing. This allows her muscles to gradually extend and become more flexible.

In addition to focusing on static stretching, Safa should also consider the timing of her stretches. Stretching is most effective after her warm-up or practice when her muscles are already warmed up and more pliable. Stretching before her warm-up might not provide the same benefits and could even make her muscles less powerful for her performance. Safa should aim to stretch both after her practice and after her dynamic warm-up, which could include light jogging or high knees. This way, she can safely improve her flexibility and potentially enhance her agility and performance on the soccer field.