- warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch as going into stretch - hold stretch for 10-30 seconds and relax Stretching Guidelines PARTNER With all partner stretches: communicate with partner and use caution!! Achilles -lie flat on back with one leg raised -partner straddles your lower leg, with one hand grasping the heel of the raised foot and the opposite hand underneath the toes and ball of the foot -passively allow your partner to flex the foot while keeping the leg extended Hamstrings -sit upright on the floor; flex your leg with the outside of leg resting on floor and the heel resting against inner thigh -partner stands behind you with one hand on middle of upper back and other hand on middle of lower back Hamstrings -sit upright on the floor, flex on leg with heel against inner thigh -partner assumes same position -your straight leg will brace up against you partner bent leg -grasp hands -partner pulls back, your chest comes toward you legs Hamstrings -lie flat on back with body straight, raise one leg (bend knee), and keep hips square. -partner anchors your lower leg and grasps your raised leg. -partner raises your leg. (lowered leg remain straight, hips kept squared)
Hamstrings -sit upright on the floor with legs extended. -partner stands behind you with one hand on the central portion of your upper back and the other on the central portion of your lower back. -keeping your legs straight, extend your upper back, bend forward at the waist, and allow partner to assist in slowly pushing your upper torso onto your thighs. -sit upright on the floor -flex knees and bring the heels and soles of feet together as you pull them toward your buttocks -partner faces you with their hands on the inside portions of upper leg -allow you partner to assist in lowering legs to floor -lie flat on your back with body straight, flex knees and bring the heels and soles of feet together as you pull them toward buttocks. -partner kneels on the floor facing you with his or her hands on your knees. -allow your partner to gently push your legs to the floor. -Sit upright with your legs straight and straddled -partner stands behind you with hands on the center of your back -partner pushes upper torso toward the floor, extend from the hips, do not round the back -stand upright and raise one leg sideways. -partner is positioned to your side, holding your heel with one hand and above your ankle with the other hand. -exhale as you allow your partner to gently raise your legs. concentrate on preventing buttocks from protruding. you might find it easier if you hold onto a surface for additional support and balance.
Quadriceps -lie face down with one leg flexed toward your buttocks. -partner is positioned at side with one hand anchoring hips and the other grasping ankle. -allow partner to push your heel toward buttocks. Hip Flexors -lie face down with extended. -partner is positioned at side, standing or resting on one knee, with one hand under knee and the other slightly above the buttocks. -inhale, and contract gluteals (buttock muscles) as you allow partner to anchor down belly to gently lift your leg higher with one hand and gently lift your leg higher with the opposite hand. Hip Flexors -stand upright with a slight turnout on the foot to balance on, and holding onto a surface for balance and support. -bend at waist, flex one knee, and raise leg. -partner stands behind you with one hand under your knee and the other hand slightly above buttocks. -allow partner to anchor down body with one hand and lift raised leg with the opposite hand. Buttocks -lie flat on back with knees flexed and hands interlocked beneath head, lift right leg crosses over left leg and hook left leg. -partner is positioned to side with one hand on your hip to anchor down your body and the other hand on your flexed knee. -allow partner to push your leg to the floor, while keeping your elbows, head, and shoulders flat on the floor. Buttocks -lie face down with your body extended, flex one leg -partner stands at your side with one hand anchoring your body and the other hand grasping your ankle. -allow partner to push your leg toward the opposite side.
Buttocks -lie flat on back with body extended -raise one leg so thigh is nearly vertical and knee is flexed -slowly move feet in toward body -partner is positioned in front of you and a side, on one knee with opposite foot on floor, and holding your knee and ankle of the side to be stretched -allow partner tp slowly move foot toward body Lower Back -lie flat on your back with body extended -flex both knees and slide feet toward buttocks -partner is positioned to your side with one hand under your hamstrings and the other grasping your heels Chest -sit upright with both arms flexed and hands interlocked behind head -partner stands behind you and grasp both elbows, partner gently pulls elbows backwards Anterior Shoulder -sit upright on floor, with arms raised horizontally behind your neck -partner is positioned directly behind you, hold both wrists Lateral Shoulder -lie on a table with one arm vertically raised. -partner stands at your side with one hand grasping your elbow and the other your wrist. -allow partner to gently push your extended arm across your chest.
Internal Rotators -stand upright with right arm raised to shoulder height and flexed to a right angle. -partner stands in front of you and to your side, grasping your right wrist with their left hand and supporting your right elbow with his or her right hand. -allow partner to gently push your wrist backward and downward. External Rotators -stand upright with one arm behind your back and the thumb up -reach hand as high as possible to the opposite shoulder -partner stands directly behind you with one hand anchored against your shoulder blade and the other hand grasping your wrist Triceps -sitting or standing, with one arm flexed and raised over head next to your ear, and hand resting on shoulder blade -partner is behind your side with one hand grasping your wrist and the other holding your elbow
FIELD and/or GENERAL STRETCHES Achilles - bend over and put hands flat on ground - move hands away from body, forming a triangle with ground - keep one leg straight, with heel to ground, - keep opposite leg bent - switch legs Achilles - stand uproght 4-5 steps from wall -bend one leg forward and keep opposite leg straight - lean against the wall without losing the striaght line of you head, neck, spine, pelvis, outstretch leg and ankle -keep rear foot down, flat and parallel to your hips -bend arms, move chest toward the wall and shift weight forward, or flex forward knee toward the floor Hamstrings -sit upright on the floor with both legs straight, flex right knee and slide heel toward buttocks. -lower the outer side of right thigh and calf onto the floor, place right heel against the inner side of left thigh (90 degree angle is formed) -keep leg straight, bend at waist and lower extended upper torso to thigh Hamstrings -lie flat on back with legs flexed and heels close to buttocks -extend one leg upward -hold foot, straigten leg
Hamstrings -sit upright on the floor with both legs extended -keep both legs straight (legs together or straddled)and bend at the waist and lower you chest to thighs -sit upright on the floor -flex knees and bring bottoms of feet together -place elbows on the inside portion of both upper legs -push legs to the floor -sit upright on the floor with both legs staight -straddle legs as wide as possible -rotate trunk and extend upper torso onto leg, concentrate on keeping legs and lower back straight -sit upright on the floor with legs straight -straddle legs as wide as possible -drop one arm and rasise the other arm overhead -rotate trunk and extend upper torso onto leg -kneel on all fours with toes facing backwards -bend arms and rest elbows on floor -slowly straddle knees, and attempt to lower chest to floor Quadriceps -lie face down with body extended -flex one leg and bring heel toward buttocks -bring arm back to grasp ankle, and pull heel toward buttocks
Quadriceps -sit upright on the floor with both legs extended -bend leg behind you so that the insides of knee and thigh are on floor and the foot points alond line of the lower leg in a relaxed position -slowly lean diagonally back onto forearm and elbow opposite rear leg without arching lower back -continue leaning backwards until you are flat on your back Quadriceps -assume a squat position with both hands on the floor for support and one leg resting on the floor -lift up buttocks and extend rear leg backwards -flex rear leg up to buttocks -reach back and grasp rear foot -slowly pull heel toward buttocks Hip Flexors -stand upright with legs straddled 2 feet apart -turn 90 degree sideways, keeping toes and heels in line with body -flex or knee straight and roll other foot under so the top of the instep rests on floor -place hands on hips -slowly lean and push hip of leg on the floor, toward the floor Buttocks -lie flat on back with legs extended -flex one knee or keep leg straight and raise it to chest -grasp knee or thigh with one hand -pull knee across bady to floor while keeping elbows, head, and shoulders flat on floor
Buttocks -lie flat on back with your leg crossed over knee -flex knee and let it push your foot toward face while keeping head, shoulders, and back flat on floor Buttocks -lie flat on back with knees flexed or straight and arms out to sides -slowly lower both legs to floor on same side while keeping elbows, head, and shoulders flat on floor Buttocks -lie on floor with body extended -flex one leg and slide heel toward buttocks -grasp ankle with one hand and knee with opposite hand -slowly pull foot to opposite shoulder while keeping head, shoulders, and back flat on floor Buttocks -sit upright on floor with back flat against a wall -flex one leg and slide heel toward buttocks -grasp ankle with one hand and hook knee with elbow of opposite shoulder -slowly pull foot to opposite shoulder Abdominals -lie face down with body extended -place palms on the floor by hips with fingers pointing forward -press down on the ground, raise head and trunk, and arch back while contracting gluteals to prevent exessive compression on lower back
Abdominals -stand upright with legs straddled 2-3 feet apart and hands placed on hips -slowly arch back contract buttocks, and push hips forward -continue arching back, drop head backward, gradually slide hands below buttocks Lower Back -kneel on all fours, with toes facing backwards -contract adominals and round back -relax abdominals and return to flat back position Lower Back -sit upright, with knees flex -extend chest to legs, slowly -slowly extend legs Lower Back -lie flat on back with body extended -flex knees, slide feet toward buttocks -grasp behind thighs to prevent hyperextension of knees -pull knees toward chest and shoulders, elevate hips off floor Lower Back -lie flat on back with arms by hips, palms down -push down on the floor with palms, raise legs up in a squat position so knees almost rest on forehead, bring hands up to support back
Lateral Trunk -sit upright on floor with legs straight and straddled -interlock hands behind head with elbows lifted -bend upper torso to side, attempting to touch elbow to floor outside thigh while keeping opposite shoulder and elbow back Lateral Trunk -stand upright with feet slightly apart and hands interlocking overhead -drop one ear toward shoulder, slowly lower arms sideways Upper Back -kneel on all fours -extend arms forward and lower chest toward floor -extend shoulders and press down on the floor with arms to produce an arch in back Lateral Shoulder -sit or stand upright, with one arm raised to shoulder height -flex your arm across to the opposite shoulder -grasp your raised elbow with oopposite hand -pull elbow backwards
External Rotators -sit or stand with one arm flexed behind with opposite hand -grasp elbow from behind with opposite hand -pull elbow across the midline of your back (grasp the wrist if you are unable to reach elbow) Triceps -sit or stand upright with one arm flexed and raised overhead next to ear, hand rests on shoulder balde -grasp elbow with opposite hand-pull elbow behind head Wrists -kneel on floor, flex wrist, and place top of hands on floor, lean aaganst floor -extend wrists, so fingers point away from body and lean on wrists
Stretching Guidelines The flexibility workout will be set up like any other training program using sets and reps. For the first four weeks of the program you should follow this workout at least 2 times per week. After that point the flexibility workout should be done at least 3 times per week. Below you will find all the information you will need for this workout. 1. Always warm up prior to stretching (for example do this after a speed workout) 2. Stretching Exercises (Choose stretches from this packet) The body parts to stretch (all players) Groin (adductors) Quadriceps Hamstrings Achilles (or calf) Hip Flexors Buttocks Shoulders Rotator Cuff (QB's only) 3. Choose 1 exercise for each bodypart listed for a particular workout 4. Sets and Reps sets will range from 2-4, reps will range from 4-8 each rep will last 20 seconds rest between reps will be 10 seconds and between sets will be 1 minute 5. The Workout you will be given bodyparts and reps and sets for your flexibility workout you will hold each rep statically for the time prescribed relax during the rest between reps but do not change your position to facilitate increased range of motion while stretching contract the muscle opposite of the one being stretched move slowly into and out of each stretch and increase the range of motion on each rep and set breath normally while stretching