Stretching
Flexibility is critical to an athlete's optimal performance in both training and competition. Flexibility is achieved through stretching.
Stretching follows an easy aerobic jog at the start of a training session or competition or during cool-down. Begin with an easy stretch to the point of tension, and hold this position for 15-30 seconds until the pull lessens. When the tension eases, slowly move farther into the stretch until tension is again felt. Hold this new position for an additional 15 seconds. Each stretch should be repeated up to four or five times on each side of the body.
It is important to continue to breathe while stretching. When leaning into the stretch, exhale. Once the stretching point is reached, keep inhaling and exhaling while holding the stretch. Stretching should be a part of everyone's daily life. Regular, daily stretching has been demonstrated to have the following effects:
- Increases the length of the muscle/tendon unit
- Increases joint range of motion
- Reduces muscle tension
- Develops body awareness
- Promotes increased circulation
- Makes you feel good
Some athletes, such as those with Down syndrome, may have low muscle tone that makes them appear more flexible. Be careful to not allow these athletes to stretch beyond a normal, safe range. Several stretches are dangerous for any athlete to perform, and should never be part of a safe stretching program. These unsafe stretches include the following:
- neck backward bending
- trunk backward bending
- spinal roll
Stretching is effective only if the stretch is performed accurately. Athletes need to focus on correct body positioning and alignment. Take the calf stretch, for example. Many athletes do not keep the feet forward, in the direction that they are running. The feet should be pointing straight ahead rather than turning out or in.
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Another common fault in stretching is bending the back in an attempt to get a better stretch from the hips. An example is a simple sitting forward leg stretch. The athlete should think of stretching forward from the waist rather than down from the upper back.
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This guide will focus on some basic stretches for major muscle groups.
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