Training Module Stretching

10/22/2008 HOME l ABOUT US l CONTACT

TRAINING MODULES - STRETCHING

If you've always treated stretching as a "hindrance"...

Something you thought was a waste of time, then you've been losing out on something that could have made you much quicker last season.

Imagine how it would feel to have a greater range of motion allowing you more flexibility to build increased acceleration, power and ultimately speed. As with other types of training, improvement in flexibility depends on subjecting muscles to more than they are accustomed to, by working them through a range of motion in a controlled and systematic way. Proper stretching is not easy... if it were we'd all be quick.

Remember, it's all in the details... those that master the details of every component of the training program have the greatest opportunity for success.

Coach Steve

Static Stretching I Dynamic Stretching

Why should I stretch?

Refer to the following static stretches as prescribed in your training plan by locating the number and name of the stretch. For example, if your training plan states "Perform static stretch #4 - Butterflies" you would scroll down to #4, review the stretch, and perform the stretch as prescribed in your plan.

Dynamic Stretching

1	Inchworm	Play Video	This dynamic stretch will stretch, condition and strengthen your body.
2	Running Rump Kicks	Play Video	Stretches your thighs and gets you warmed up at the same time.
3	Running High Knees	Play Video	Stretches your knees & rump and gets you warmed up at the same time.
4	Walking Straight Leg Kicks	Play Video	Stretches the back of your thighs & hamstrings and gets you warmed up at the same time.

Static Stretching

1	Hamstring Stretch - Legs Spread		Spread your legs as far apart as you can. While keeping your knees locked, bend forward as far as you can... attempt to touch your toes. Hold this position for 20-30 seconds.
2	Hamstring Stretch - L/R Leg	Spread your legs as far apart as you can. While keeping your knees locked, bend to the left and forward as far as you can... attempt to touch your toes. Hold this position for 20 seconds. Now bend to the right and forward and hold this position for 20-30 seconds.
3	Hamstring Stretch - Legs Together		Bring your legs together keeping your knees locked. Bend forward and attempt to touch your toes. Once you're able to touch your toes, attempt to rest your forehead on your knees (you might have to work up to this). Hold for 20-30 seconds.
4	Groin Stretch - "Butterfly"	Sit on the floor with your legs bent frog-style, the soles of your feet pressed together. Gently push your knees toward the floor with your elbows or hands. Hold for 20-30 seconds.
5	Hurdles - Lean Back		Correct alignment of the lead leg is important. The lead leg must be aligned in the forward direction. Once aligned, bend the other leg behind you and lean back so that the thigh is stretched. Hold for 20-30 seconds. Alternate and do the same with the other legs.
6	Hurdles Reach - L/R Leg	Correct alignment of the lead leg is important. The lead leg must be aligned in the forward direction. Once aligned, bend forward and attempt to touch your toes. Hold for 20-30 seconds. Alternate and do the same with the other legs.
7	Pretzels		Sitting on the floor, put one leg straight out in front of you. Pull the other leg tight up to your chest as pictured and lean slightly back. Hold for 20-30 seconds then switch legs and do the same.
8	Reach Behind	Sitting on the floor, put your left leg straight in front of you. Bring the right leg over the left leg, reach around as far as you can with the right arm while locking your left arm on the OUTSIDE of your right leg. Hold for 20-30 seconds then switch sides and do the same.

9	Runners Stretch - Legs Rear		Assume the position shown with your hands directly under your shoulders. Bring your left leg forward while extending your right leg as far back and as straight as you can... attempt to keep your rear heel on the ground. Hold for 20-30 seconds then alternate your legs and do the same.

10	Runners Stretch - Legs Front	Assume the position shown. Bring your left leg forward as far as you possibly can resting it on your heel. Take your rear leg and extend it to the rear as far as you can,,, stretch both legs simultaneously for 20-30 seconds. Alternate legs and do the same.
11	Calf Stretch - L/R Leg		Lean forward against a wall. Extend one leg behind you... straighten the rear leg while leaning and applying pressure forward... try to keep your rear heel on the ground while stretching your calf muscle. Hold for 20-30 seconds. Repeat with the other leg.
12	Thigh Stretch - L/R Leg	Stand touching a wall or chair for support. Bending your left knee, grab your left foot with your left hand and pull your foot up so that your heel presses against your "rear." Hold for 20-30 seconds then repeat with your other leg.