Flexibility is conforming; it increases with a regular program of stretching exercises and it decreases with inactivity. Stretching increases the length of your muscles and tendons, which leads to an increase in your range of motion or movement. With increased range of motion your limbs and joints can move farther, limiting the chance of injuries such as muscle tears.

There are two types of stretching, both with there own benefits:

Static stretching – The safest and most effective type of stretching technique is static stretching. With static stretching, each muscle is gradually stretched and held from 10 to 30 seconds.

Click link below for diagrams of static stretches used predominantly in soccer:

http://expertfootball.com/training/stretching.php

Dynamic Stretching – Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch.

Click link below for details on dynamic stretching and a routines used by professional soccer clubs in England.

http://fp.developsoccer.f9.co.uk/Physical/dynamic_flexibility1.htm