Lower-Limb Flexibility Profile in 142 Competitive Female Football Players: A Cross-Sectional Study
A summary of the research:
This research study focused on understanding and measuring the normal flexibility of the lower body in 142 competitive female soccer players. The main goal was to create a set of reference values, or "benchmarks," for how flexible players' hips, knees, and ankles should be. These benchmarks can help coaches and trainers figure out if a player's flexibility is typical, better than average, or below average. The researchers used a special testing method called ROM-SPORT to measure 11 different movements in the lower limbs. They collected this information from players across various leagues in Spain during their pre-season training.
The study found specific normal ranges for each of the 11 lower-limb movements. Based on these measurements, they developed a system using T-scores and a "traffic light" rating (like excellent, good, average, or poor) to easily show how an individual player's flexibility compares to the group. The overall conclusion is that flexibility training is important for female soccer players because it can help them improve their athletic performance and lower their risk of getting injured. This new set of data offers a practical way for coaches and trainers to assess flexibility and design better training plans for their players.
Here are three practical and actionable takeaways from the article's results for coaches and administrators in women's soccer:
Utilize Flexibility Benchmarks for Individualized Player Assessment and Training: The study provides specific "normative values" and benchmarks for 11 different lower-limb flexibility measurements, using an easy-to-understand T-score system that classifies a player's ROM from "excellent" to "extremely poor". Coaches and strength and conditioning staff can use these benchmarks to interpret individual players' flexibility results. For example, if a player's hip flexion with the knee extended is 70 degrees, which is "below average," a coach can set a specific goal to increase it to 73 degrees to reach the "average" range. This allows for tailored flexibility training programs based on each player's unique needs, rather than a one-size-fits-all approach.
Prioritize Flexibility Training as a Key Component for Injury Prevention, Especially ACL Injuries: The research highlights a crucial link between lower-limb flexibility and injury risk, particularly for ACL (anterior cruciate ligament) tears, which are more common in female football players. For instance, limited ankle dorsiflexion or specific hip rotation ranges are associated with increased injury risk. Coaches and administrators should therefore emphasize and integrate targeted flexibility training into their programs to help players achieve optimal ROM, which can directly contribute to reducing the likelihood of common football-related injuries. This should be viewed not just as performance enhancement, but as a critical injury prevention strategy.
Implement a Comprehensive and Varied Flexibility Training Program: The article recommends a multicomponent intervention that includes a combination of different stretching techniques, applied at different times. Coaches should incorporate dynamic stretching and active static stretching during warm-ups, and passive static stretching after training or competition to help with recovery. Additionally, the study suggests performing a consistent stretching program at home, with at least six specific exercises (e.g., hamstrings, hip rotators, calves) performed at least three days per week for 2-3 sets of 15-30 seconds each. This actionable advice provides a structured framework for designing and executing an effective and well-rounded flexibility program throughout the season.
Authors: Antonio Cejudo, Riccardo Izzo, Francisco Javier Robles-Palazón, María Teresa Martínez-Romero, and Pilar Sainz de Baranda
You can read the entire article here.