Flexibility of the muscular system is an extremely important part of an athletes training program. Performing regular flexibility routines has a number of benefits:
There are three different types of ways to train flexibility and each has their own place within a balanced training program:
Dynamic stretching should always be done prior to training while static stretching should be done post training/practice.
Static stretching can also be done prior to sleep and can be done more than once a day (ideally twice) for those with specific flexibility issues.
Continuous Warm-Up
Continuous Warm-Up 2
Continuous Dynamic
Warm-Up
Dynamic Warm-Up 1
Dynamic Warm-Up 2
Dynamic Warm-Up 3
GPP Warm-Up
Ladder Warm-Up
Continuous Warm-Up
Everything done 15 yards
| High Knee Skips | x2 |
|
Straight Leg Skips |
x2 |
|
Butt Kicks |
x2 |
|
Backward Run |
x2 |
|
Carioca |
x2 |
|
Lateral Squat Walk |
x2 |
|
Spider Lunge |
x2 |
|
Cradle Walk |
x2 |
|
Backward Lunge |
x2 |
|
Inchworm |
x2 |
Continuous Warm-Up 2
Everything done 15 yards
|
Toe Walk w/ Arm Swings |
x1 |
|
Backwards Heel Walk w/ Arm Swings |
x1 |
|
High Knee Skip |
x2 |
|
Butt Kicks |
x2 |
|
Backward Run |
x2 |
|
Backward Skip w/ External Rotation |
x2 |
|
Single Leg March |
x2 |
|
Lateral Walks |
x2 |
|
Mini Zig Zag Bounds |
x2 |
|
High Knee Carioca |
x2 |
|
High Knee Huge to Spider Lunge to Hamstring |
x1 |
|
Backward Lunge w/ Straight Arm OH Side Bend |
x1 |
|
Inchworm |
x1 |
|
Backward Bear Crawl |
x1 |
Continuous Dynamic
Warm-Up
Everything done through 10 yards
|
High Knee Walk |
x1 |
|
Cradle Walk |
x1 |
|
Heel to Butt |
x1 |
|
Opp Hand Heel to Butt |
x1 |
|
Heel to Butt SLDL |
x1 |
|
Forward 1 Leg SLDL |
x1 |
|
Backward 1 Leg SLDL |
x1 |
|
Lunge to Hamstring |
x1 |
|
OH Lunge Walk w/ Side Bend |
x1 |
|
Backward Lunge w/ Twist |
x1 |
|
Lateral Squat Walk-Right |
x1 |
|
Lateral Squat Walk-Left |
x1 |
|
Crossover Walk (switch at 5) |
x1 |
|
Backward Inchworm |
x1 |
|
Neck - Fwd/Back/Right side/Left side |
x2x2 sec ea |
|
Shoulder Rolls |
x8 F/B |
|
Windmill - Right Arm |
x8 F/B |
|
Windmill - Left Arm |
x8 F/B |
|
2 Arm Little Circles/Forward |
x8 |
|
2 Arm Big Circles/Forward |
x8 |
|
2 Arm Little Circles/Backward |
x8 |
|
2 Arm Big Circles/Backward |
x8 |
|
Feet Shoulder Width/Locked in place/Trunk Twist |
x8 |
|
Feet Rotating Trunk Twist |
x8 |
|
Wide Base Rotating Lunge |
x10 |
|
Lateral Squat |
x10 |
|
1 Leg Anterior Reach |
x8 ea |
|
Hand Walk Out Calf Stretch |
x8 ea |
|
Spider Lunge |
x10 |
|
Lay on belly/Push Up |
x3 |
|
Lay on belly Push Up to each side |
x2 ea |
|
Side Lying Thoracic Rotation - hips/knees at 90 deg |
x8 ea |
|
1 Leg Hip Internal Rotation |
x8 ea |
UP ON FEET
|
Straight Leg March |
x12 |
|
Backward Lunge w/ Twist |
x8 |
|
Ankle Cradle |
x8 |
KNEELING
|
Angry Cats |
x8 |
|
Quadraped Rock - no low back rounding |
x8 |
|
Fire Hydrants |
x8 ea |
|
1 Leg Whips |
x8 ea |
|
Downward Dog |
x8 |
|
Calf Stretch |
x8 ea |
|
Spider Lunges |
x8 |
ON BACK - TOWEL ROLL UNDER BACK
|
Knee Hugs |
x10 |
|
Knee Hugs w/ Toe Points/Circles |
x10+10+10 ea |
|
Hammy Kicks |
x10 |
|
Figure 4 |
x8 ea |
|
Glute Bridge |
x8 |
|
1 Leg Hip Internal Rotation |
x8 ea |
|
Side Lying Thoracic Rotation |
x8 ea |
ON STOMACH
|
Alt. Supermen |
x8 |
|
Alt. Superdogs |
x8 |
|
Head/Neck (F/B/L/R) |
x2x2 sec ea |
|
Shoulder Rolls |
x8 F/B |
|
1 Arm Windmills |
x8 F/B ea arm |
|
Straight Arm OH Side Bend |
x12 |
|
Big Arm Swings |
x20 |
|
Big Arm Swings out to side |
x20 |
|
Over/Under Arm Swings Front palms down |
x10 |
|
Over/Under Arm Swings Front palms up |
x10 |
|
Torso Twists - arms out to side - rotate feet |
x10 |
|
Split Stance Side Bend |
x10 |
|
Split Stance Torso Twist |
x10 |
|
Split Stance Alt. Arm Extension/Rotation |
x10 |
|
Split Stance 2 Arm Reach Forward/Reach Back |
x10 |
SWITCH LEGS
|
1 Leg 3 Way Foot Reach |
x3 ea/ea leg |
|
1 Leg 3 Way Reach |
x3 ea/ea leg |
|
Hands Overhead Squat |
x5 |
|
Lateral Squat |
x8 |
|
Backward Lunge w/ Reach/Twist |
x8 |
|
Posterior/Lateral Lunge |
x8 |
|
Spider Lunge |
x10 |
|
Dynamic Glute Stretch |
x10 |
|
Sumo Squat Stretch |
x10 |
|
Cook Squat |
x5 |
:30 sec ea (2-4 Round Trips)
Jumping Jacks
Shuffle Splits
Squats
Mountain Climbers
Quick Feet (F/B/L/R)
Icky Shuffle (F/B)
Hip Swivel (F/B)
Cross in Front (F/B)
Cross Behind (F/B)
In-In-Out-Out (F/B/L/R)
One In
Lunge Series x2-3 ea
Lateral/Reverse/Spider/Quad/Glute/Hammy
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