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Lower Body Stretches Prone Quad Stretch   Standing Quad Stretch   Lie on side Bend knee toward buttock while grasping foot or ankle with hand Pull foot directly toward buttock Do not twist knee Keep hip on ground   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 or fence/wall       Hamstring Stretch   Seated Straddle Stretch   Legs straight out and together Legs are not locked Bend at hips, reach toward ankles As flexibility increases, reach for feet Push out through the heels, forcing toes to the sky   Legs straddled, bend at hips Reach out toward the middle Keep back straight         Butterfly Groin Stretch   Standing Groin Stretch   Sit with bottoms of feet touching Hold feet/ankles Bend forward from hips Ensure that the athlete is pulling up in his/her lower back   Stand with feet flat on the ground Lean to one side, bending knee slightly Keep opposite leg straight Repeat with other leg       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       Hip Rolls   Ankle Rolls   Lie on back, arms at sides with shoulders down Roll to right side, keeping right leg straight while flexing the knee of the left leg Bring left leg across the body, exhale and hold the stretch Lie flat on back, inhale and repeat on opposite side Work on keeping the hips on the ground to get the full stretch through the buttocks     Stand or lay on back Raise foot off ground Point toes and move in a figure-eight motion Repeat with other foot

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