Football stretching routine pdf

The fitness formula for a well-conditioned Texans football player is a simple one. There are no shortcuts , no magic pills or potions. A long-term commitment is necessary to reach and maintain your full physical potential.

Many athletes can be disciplined for a workout , a week, or a month. Do each stretching exercise at least times each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15–seconds. With this stretch , you loosen your hamstrings even more and get a good stretch from a different angle. Do this stretch on both sides.

Suggest that players stretch away from practice, before and after and at home during off days. Warm up stretching was not enough. Stretching for Football Warmup.

To make the stretch gently pull your foot upwards. Hamstrings and lower calf: Sit on the ground. With one foot extended out in front of you, extend your arm towards your foot. While sitting bolt upright, keeping your back straight, run your arm as far down your leg as you can.

There is little sound empirical evidence, however, to substantiate the role of stretching exercises and consequently increased flexibility on injury prevention. Dynamic stretching for football gets your muscles ready for a workout that will extend your range of motion. Sit with right leg straight, keeping foot upright 2. Tuck left foot into the inside of the right thigh 3. Slowly bend forward from the hips toward the right foot, keeping your back straight 4. Bring your chest to your right thigh 5. Relax and hold for seconds 6. Do not “over- stretch ” to the point of pain. Mil comfortable, easy tension is enough.

Repeat stretch twice each side, alternating left and right sides. After exercises, complete cool down to include static stretching for muscles Standing trunk rotation Stand bent over at your waist while hold one pole in both hands. A more flexible muscle is a stronger and healthier muscle.

A stronger and healthier muscle responds better to exercise and activities and helps prevent athlete injury. Sean Vigue is known for the best videos on core workouts , Pilates ab workouts , Yoga for beginners. The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. It takes 5-minutes max and you can get all the preceding benefits.

Static stretching involves holding a position for seconds or more to elongate the muscle while a dynamic warm up involves stretching through a range of motion. A warm-up that includes dynamic stretching allows the muscles to warm up and get prepared for the physical activity that they are about to perform. Static stretching routines are best done at the end of the workout or competition and allow the muscles to move through the full range of motion when they are warm and relaxed. Flexibility is achieved through stretching , a critical component in warming up.

This type of warm up routine will help to prepare your muscles for exercise. Author Chris Fore is a veteran football coach and athletic director from Southern California. He has a Masters degree in Athletic Administration, is a Certified Athletic Administrator, and is on the California Coaches Association Board. Eight Laces Consulting, his business, provides dynamite resources for coaches.

The exercises focus on core stabilisation, eccentric training of thigh muscles, proprioceptive training, dynamic stabilisation and plyometrics with straight leg alignment. The programme is efficient as most of the exercises simultaneously train different aspects and can replace other exercises. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. The new thinking on game and practice preparation embraces “dynamic stretching,” or activity-based exercises that gradually increase reach and speed to prepare your muscles for movement.

A stretching routine that might lead to Nick becoming the No.