Static Stretching Sequence
Stretching is vital to sports performance and injury prevention. It is recommended that players stretch at least once a day for the first 1-2 months. After that, they should slowly begin to integrate 2 stretches a day till consistently stretching at least twice a day (morning and evening).
Additionally, they should also be stretching before (prior to taking the ice) and after every practice and game. Yes, this means they could be stretching up to 4 times in one day!
- Each stretch should be held 10-20 seconds – nice, slow counting.
- Do not bounce any stretches.
- Keep backs straight (not rounded over) unless otherwise noted.
- If you can’t touch your toes, THAT IS OKAY! Please keep your leg straight and stretch as far as you can. Bending your knee simply to touch your toe will not stretch the muscles as intended. If you stretch enough and properly, you will eventually be able to touch your toe!
STANDING HAMSTRING STRETCHES
Target Muscle Groups: Hamstrings & Calves
- V1: Feet together, legs straight, reach straight down to your toes
- V2: Feet apart (wider than shoulders), legs straight, reach down to one side. Can also reach down with one arm and extend other over head to add an oblique stretch. Repeat to other leg.
- V3: Feet apart, legs straight, reach down to the middle
IT BAND STRETCH
Target Area: Hips, IT Bands, knees, & calves
- Feet together with right crossed over left, reach down towards your left foot, pushing your left hip out
- Repeat to other side
STANDING QUAD STRETCH
Target Area: Quadriceps
- Lifting your right leg up behind you, hold your right leg by the ankle and push your knee/thigh down & back
- Repeat to other side
- NOTE: If you are having balance issues, try touching your belly button or holding your ear with the opposite hand.
STANDING PERFORMIS STRETCH
Target Area: Hips, butt
- Lift your right leg in front and over your left knee, supporting the leg at the ankle or calf, let your right knee/hip “go” to stretch through the hip and butt
- Repeat to other side
- NOTE: If you are having balance issues, try touching your belly button or holding your ear with the opposite hand.
DOWNWARD DOG CALF STRETCH
Target Area: Calves
- Get into a modified plank position with your butt a little more up in the air (known as a downward dog). Put your right toe on your left heel and push down/back to help extend your calf muscle.
- Repeat to other side
BUTTERFLY STRETCH
Target Area: Hips, groin
- Sit on the ground with soles of feet together. Gently push knees toward ground.
- NOTE: To enhance the stretch, push knees farther down and/or move feet close to the body.
SEATED HAMSTRING STRETCH
Target Area: Hamstrings, calves
- Sit on the ground with right leg out and left leg tucked with sole against upper right leg to form a figure 4. Keeping knee straight, reach out toward right foot.
- Repeat to other side
PRETZEL STRETCH
Target Area: Butt, hips, back, obliques
- Sit on floor with left leg extended and right leg crossed over with knee up. Twist your upper body to the right, using left elbow on right knee as extra leverage and stability.
- Repeat to other side
PIGEON STRETCH
Target Area: Hips, calves, back
- From a plank position, extend left leg and cross right forward and under body
- Repeat to other side
- ADVANCED MODIFICATION:Yyou can twist some and reach back toward extended leg to add back and oblique stretch
SUPINE TWIST STRETCH
Target Area: Hips, back, obliques
- On back, lift right leg up to 90 degrees, then rotate it over your left leg. Extend right arm and keep shoulders on the ground
- Repeat to other side
- NOTE: Can use your non-extended arm to pull your “up” leg down and across. Can also do this on a bench so that your “up” leg falls across your body and gravity pulls it down, but please be careful to not fall!
KNEELING HIP FLEXOR STRETCH
Target Area: Hips, quadriceps
- Kneel with right knee down and slightly behind body center and left knee up. Tip hips and push forward some, flexing left knee.
- Repeat to other side
- NOTE: Do not let your knee go more than 1 inch or so beyond your toes. If you need more stretch, reach your down leg back farther.
TRICEPS STRETCH
Target Area: Triceps, shoulders, deltoids
- With right arm, reach over your head and down back toward left shoulder blade. Use left hand to add gentle pressure to elbow to enhance stretch
- Repeat with other arm
CROSSBODY STRETCH
Target Area: Shoulders, biceps, triceps
- Cross right arm in front of the body and reach, press arm toward body at elbow/bicep with left arm
- Repeat with other arm