1. STRETCHING

2. Benefits of Stretching
Reduce muscle tension and make the body feel more relaxed.
Help coordination by allowing for easier movements.
Increase range of motion.
Prevent INJURIES such as muscle strains (A strong, pre-stretched muscle resists stress better than a strong, un-stretched muscle)
Make strenuous activities like running, sudden changes in speed and direction easier because it prepares you for the game.
Develop body awareness.
Help loosen the mind’s control of the body so that the body moves for “it’s own sake” rather than for competition or ego.
Promote CIRCULATION.
It feels GOOD.

3. Lying Glute Stretch Instructions Muscles Gluteus Maximus Target
Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands.
Pull leg toward torso. Hold stretch for 20 seconds. Repeat with opposite leg.
Muscles
Target
Gluteus Maximus

4. Lying Single Leg Hamstring
Instructions
Lie on back and lift knee up. Grasp behind thigh near knee with both hands. Pull knee close to chest.
Extend knee.
Hold stretch for 20 seconds. Repeat with opposite leg.
Muscles
Target
Hamstrings

5. Straight Leg Calf Instructions Muscles
Place both hands on wall with arms extended. Lean against wall with one leg bent forward and the other leg extended back with knee straight and foot positioned directly forward.
Push rear heal to floor and move hips slightly forward.
Hold stretch for 20 seconds.
Repeat with opposite leg.
Muscles
Target
Gastrocnemius

6. Kneeling Calf Instructions Muscles Target Soleus Kneel on lower leg.
Place the foot of the opposite leg flat on the floor.
Lean forward so the knee travels beyond the toes.
Hold stretch for 20 seconds.
Repeat with opposite leg.
Keep foot flat on floor
Muscles
Target
Soleus

7. Standing Quadriceps Instructions Muscles
Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end.
Straighten hip by moving knee backward. Hold stretch for 20 seconds. Repeat with opposite side
During stretch, do not allow knee to flare outward to the side.
Muscles
Target
Rectus Femoris
Other
Quadriceps

8. Side Lunge Instructions Muscles
Stand with feet far apart, toes pointed 45° outward.
Lunge toward one side. Allow foot of straight leg to point upward with heel on floor. Hold stretch for 20 seconds. Repeat on opposite leg.
Keep back straight during stretch.
Muscles
Target
Adductors, Hip

9. Lunge Instructions Muscles
Lunge forward with knee on padded mat. Position foot beyond forward knee. Place hands on knee.
Straighten hip of rear leg by pushing hips forward.
Hold stretch for 20 seconds.
Repeat with opposite side.
Position foot further beyond knee if stretch is felt in the Adductor Magnus of forward thigh.
Muscles
Target
Iliopsoas

10. Rear Deltoid Instructions Muscles Position arm across neck.
Place opposite hand on elbow.
Push elbow toward neck.
Hold stretch for 20 seconds.
Repeat with opposite arm.
Muscles
Target
Deltoid, Posterior

11. Doorway Front Deltoid Instructions Muscles
Stand at end of wall or in doorway facing perpendicular to wall.
Position palm on surface of wall slightly lower than shoulder.
Bend elbow slightly.
Turn body away from positioned arm.
Hold stretch for 20 seconds.
Repeat with opposite arm
Muscles
Target
Deltoid, Anterior

12. Neck Instructions Muscles Turn head over shoulder to one side.
Hold stretch for 20 seconds.
Repeat to other side.
Muscles
Target
Sternocleidomastoid

13. Neck Extensors Instructions Muscles
Bow head forward with jaw shut. Depress chin into top of sternum.
Slightly turn head to one side. Hold stretch for 20 seconds. Repeat to other side.
Muscles
Target
Neck Extensors

14. Overhead Lat Instructions Muscles
Put one arm overhead. Position forearm as close as possible to upper arm. Grasp elbow overhead with other hand.
Pull elbow toward head and back. Hold stretch for 20 seconds. Repeat with opposite arm.
Muscles
Target
Latissimus Dorsi