Exercise Objectives:
In the "Group Stretch" warm up, the players take charge and perform the warm up without the coach.
Coaching Pointers:
Players form a circle and take turns standing in the middle of the circle and leading the rest of the team in a stretch. Stretched can be static or dynamic, but must be different each time.
Sample Stretches are:
Hamstring
Stand with knees slightly bent. Bend forward and reach for the toes.
Straighten the legs and hold in this position for 10 to 15 seconds.
Hamstrings, Calves, Achilles, Ankles
Stand with feet shoulder-width apart Keep heels flat, toes pointed straight ahead.
Assume bent knee position (quarter squat). Hold 30 seconds.
Hamstring
Sit on the ground with both legs straight and extended. Feet upright about 6 inches apart.
Hands on ankles or toes. Bend from the hip and lean forward. Hold this
position for 10 to 15 seconds.
Groin Stretch
Stand with your feet apart. Gradually shift all your weight to your right leg by bending your right knee.
Your left leg stays straight. Place both your hands on your right knee for support.
Groin Seated
Heels together, holding both feet with your hands. Lean forward from your hips, gradually increasing
the stretch by bringing your heels closer to your groin, and your chest closer to your feet. Make the movements small and controlled.
The Calf
Place right foot in front of you, leg bent, left leg straight behind you. Move hips
forward until you |feel stretch in calf of left leg. Keep left heel flat and toes pointed straight ahead.
Hold easy stretch 10 to 20 seconds. Repeat on other side.
Calf Stretch
Stand with feet shoulders width apart and the left foot slightly forward. Slightly bend the left knee and fully
extend the right leg. Pull the toes towards the shin. Hold 10 to 15 seconds. Repeat other leg.
Hip and Back
Sit on the ground with the right leg forward and straight. Cross the left leg over the right. Slowly rotate upper
body to left and look over shoulder. Reach across the left leg with the right arm. Hold 10 to 15 seconds.
Repeat other side.
The Neck
Sit or stand with arms hanging loosely at sides. Tilt head sideways, first one side then the other. Hold for 5 seconds.
Shoulder, Chest
Stand with head up, chin in, hands joined behind back. Pull shoulders down and back. Press shoulder blades together and down. Pull stomach in to prevent arching
of the lower back. Hold for 5 seconds.
Hamstring Stretch
This position can be maintained while gently drawing the ankle of the outstretched
leg towards the forehead while you sit upright. Hold 10 to 15 seconds.
Repeat on other side.
Hamstring Stretch
Sitting with one leg bent and the other straight, lean forward (keeping the back
as straight as possible), thus stretching the hamstrings of the straightened leg.
(This can also be done with both legs straight).
Repeat on other side.
Triceps, top of Shoulders, Waist
Keep knees slightly flexed. Stand or sit with arms overhead. Hold elbow with
hand of opposite arm. Pull elbow behind head gently as you slowly lean to side until mild stretch is felt. Hold 10 to 15 sec.
Repeat on other side.
Shoulder Stretch
Interlock your fingers and reach above your head. Your lower back should be flat
or slightly arched inwards. You can perform this exercise sitting or standing.
Field Preparation
Entire Group
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