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Lower Body Standing Quad Stretch   Stand with foot flat on ground Bend knee toward buttock while grasping ankle with hand Pull foot directly toward buttock Do not twist knee Stretch can be done standing alone or balancing with partner, fence and/or wall   If pain is felt in knees during stretch and foot is pointing out to the side, point foot back to relieve stress   Standing Hamstring Stretch   Place one leg out in front (heel on the ground, toe pointing up), bending knee of opposite leg with heel flat on ground Legs are not locked Sit back on heels   As your athletes' flexibility increases, have them reach toward their feet   Standing Straddle Stretch Spread feet shoulder length apart Bend forward at hips Reach down legs toward the ground until you feel the stretch   Forward Bend   Stand, arms outstretched overhead Slowly bend at waist Bring hands to ankle or level without strain   Calf Stretch   Calf Stretch with Bent Knee   Bend forward leg slightly Bend ankle of back leg Athlete may also stand facing a wall/fence   Bend both knees to ease strain   Ankle Rolls Stand or lie on back Raise foot off ground Point toes and move in a figure-eight motion Repeat with other foot

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