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Flexibility

Flexibility is the range of motion in a joint or combination of joints. The main purpose for flexibility is to help prevent injuries. Adequate cool-down such as flexibility exercises help to prevent strains and muscle tears that normally will occur if an athlete does not flex. The main purpose of the warm-up is to raise both the general body and the deep muscle temperatures and to stretch the ligaments in order to permit greater flexibility. Flexibility reduces the possibility of muscle tears and ligament strains and to prevent soreness.


With poor flexibility, speed is hindered since the muscles have to work harder to bring about a maximum length of stride from the legs, which is one of the components needed to increase speed. This extra work results in a greater loss of energy and will obviously hinder your performance on the field. By increasing the flexibility of the ankles, hips and trunk, greater speed can be achieved as well as saving a great deal of energy; allowing you to play harder and longer.


This flexibility program takes about ten minutes. An individual should not base his/her flexibility on time; he/she should stretch until the muscles are well stretched and ready for activity. Some individuals need considerably more time than this and should, by all means, put in the extra time improving their flexibility. You do not have to do all of the stretches listed in this manual. Create your own program from the following pages that 1) incorporates the entire body and 2) is something you like. Take the time to enjoy your flexibility program rather than going into it with the attitude of "hurry up and get it over with." Use this time to relax your mind and muscles and focus in on the upcoming task at hand. Do the same when you complete your workout. This is the most valuable time to improve your flexibility as your muscles and joints are warm.



1.  A stretch for the triceps and the top of the shoulder, pull the elbow behind the head for a 10 second stretch-each arm.

 


2.  With interlaced fingers, turn the elbows in while inhaling and extending the chest up and out as you lift the arms up. Hold this

     for 15 seconds.

 

3.  With your hands locked over your head, bend at the waist and try to pull your hand to the floor, keeping the arms behind the          head. Hold this for 10 seconds each side.

 

4.  From a standing position with feet about shoulder width apart, bend forward from the waist letting your neck and arms relax. Go

    to the point where you feel a slight stretch and let the weight of the upper body do the stretching. Concentrate on relaxing the

    back and the hamstrings. DON’T BOUNCE-hold this stretch for 30 seconds. Bend the knees before standing back up.

 

5.  The quarter squat is designed with the idea of tensing the quads as the hamstrings relax. Hold this for 20 seconds and then go

     back to the hamstring stretch.

 

6.  After holding the quarter squat position you are back to stretching the hamstrings-this time hold the stretch for 25 seconds still

    concentrating on relaxing the muscle being stretched-KNEES LOCKED.

REMEMBER:

-Concentrate on relaxing the muscle being stretched.

-Don’t bounce, keep even pressure on the stretch at all times.

-Stretch anytime of the day that you have extra time on hand or if you start feeling tight or tense.


7.  Sit down with your legs straight and heel between 6-8 inches apart. Reach down to the ankles or the toes, feeling the stretch

    just behind the knees (or if your back is tight you will also feel the stretch across the back). For the more flexible individuals,

   extra stretch can be attained by pointing the toes back toward the head, by lifting the head and putting the chest down on the      knees or by using both of these techniques. If you flexibility is at a point where you cannot reach down to grasp the toes or the

   ankles, simply hook a towel over your feet and as you gain in flexibility, you will be able to grasp further and further down the

   towel until you are able to reach the toes or ankles. Hold this stretch for 20 seconds. Again, keep the knees locked.

 

8.  Spinal Twist- this stretch is very good for the muscles along the spine and each side of the hips as well as the arms. It will help

    you turn to look behind you without having to turn your whole body. Starting with your legs straight, as in stretch #7, take the

    left leg and cross it over the right leg and place the left foot flat on the ground. With your right arm reach around your bent leg

    as if you were trying to grab your left hip. Take your left arm and put it directly behind you as you slowly turn your head, sit up

    straight and look over your left shoulder. Hold this stretch for 10 seconds and then cross the right leg over the left leg and hold

    that stretch for 10 seconds. The spinal twist in the middle figure is for those who cannot perform the twist with a straight

    bottom leg.

 

9.  This is for stretching the groin area and for some it may also stretch somewhat in back. Put the soles of your feet together and

     grab around your toes, gently pulling yourself forward until you feel a good stretch in the groin. Notice the elbows the outside

     of the knees giving stability balance to the stretch.

 

REMEMBER: Don’t bounce on your stretches. Keep even pressure on the stretch at all times.


10.  Cradling the leg around the knee and the ankle pull the leg as one unit up to the chest. Do not try to force the knee to your

      chest-relaxation in this stretch will help tremendously. If this position does not give you a good stretch, lie back and stretch.

      Hold this stretch for 20 seconds and then move to #11.

 

11.  Lie on your side and stretch the leg you just got done stretching in the cradle stretch. Grab the ankle of the leg you are going

      to stretch and slowly move your hips forward. Concentrate on the stretch that you get in the quadriceps. Hold this stretch for

     10 seconds and then go on to #12.

 

12.  This stretch is for your calves. Place your hands directly in the front of you and your feet flat on the ground. Concentrate on

       your calves and hold for 20 seconds.

 

13.  For this stretch you straighten the leg that we were stretching in #12 and bend the other leg in with the sole of the foot on

      the thigh of the straight leg. From this position, bend forward at the waist toward the foot of the straight leg. It is very

      important in this stretch that you keep your leg straight and your toe pointed up. Hold this stretch for 30 seconds.

 

14.  Now repeat 11, 12, and 13, for the prescribed amount of time for the other leg. Whether you are right or left handed, stretch

      the side that is the tightest of the two first since you will have a natural tendency to spend more time on the first part of your

      stretching program.


15.  In a sitting position with your chin tucked on your chest, pull your knees to your chest and gently roll up and down your spine.

      Try to roll as evenly and controlled as possible between 4 to 8 times or until you feel your back begin to limber up. On the last

      roll backward, keep going back and over with the feet, ending up in stretch #16.

 

16.  In this stretch, your feet and legs are over your head with your hands at your hips for support and control of the stretch. Do

      not hold your breath or stretch in a position that cuts off your supply of air. Once you find a comfortable position, RELAX. Hold

      this for 20 seconds.

 

17.  From #16, with the legs over-head, put your hands behind your knees and keep your legs bent as you roll down slowly. Roll

      vertebrae by vertebrae while you keep you head on the ground-takes 10-15 seconds.

 

18.  Extend your arms overhead and your legs straight out, pointing your toes and reaching as far as you can, stretching as far as

      you can. For a diagonal stretch point the fingers of the right hand and the toes of the left foot and hold. Then point the left

      hand and the right foot and hold. Hold for 5 seconds and then relax completely.

 

19.  Hold the left leg just below the knee and pull it toward your chest. Keep the back of your head down and then slowly bring

      your head up toward your bent knee. Hold this stretch for 10 seconds.

 

20.  From #19 gently bend your leg that you were stretching over the leg that was straight. Look to the opposite shoulder (down

      the arm that is extended). Hold for 20 seconds.

 

21.  Repeat 19 and 20 for the other leg, hip, back, upper back and shoulder. These stretches will stretch the hamstring.


22.  Sit up with your legs spread-eagled as wide as they will go and as you slowly bend forward to stretch rotate your hips forward

      also. Keep the legs straight and your toes pointed up. If possible use your hands out front while holding a comfortable relaxed

      position for the stretch. Hold this portion of the stretch for 20 seconds.

 

23.  From the stretch to the middle you move to one leg to stretch the hamstring. Again, keep your head forward and your back

      straight as you hold this stretch for 20 seconds before stretching the other leg for 20 seconds.

 

24.  Put the soles of the feet together and grab around your toes as you gently pull yourself forward. Hold for 20 seconds.


 

25.  Saigon squat with your feet flat and toes pointed out at a 45-degree angle with heels 4-12 inches apart depending on your

      flexibility. This stretches the front part of the lower legs, the knees, back, ankles, achilles tendons and deep groin. Hold for 10

      seconds.

 

26.  Place your foot flat in front of you with the knee behind you on the floor and slowly extend out over the toe with the back

      knee keeping contact with the ground. To intensify the stretch and to stretch more of the groin area, straighten out the back

      leg and gently lower your upper body to the inside of the knee of the forward leg. Use your hands for balance. The feeling of

      the stretch will be in the groin, front if the hip, hamstrings and calf.

 

DO ALL STRETCHES IN A CONTROLLED FASHION - DON'T BOUNCE!

CONCENTRATE ON RELAXING THE MUSCLE GROUPS BEING STRETCHED



Courtesy of University of Wisconsin-Stout