Stretching
Stretching prevents injury by increasing the range of motion for joints and muscles. Athletes should be monitored closely during stretching exercises to make sure they are doing them properly. Instruction should involve demonstration by the coach.
Stretches should be done without bouncing and free from pain. Athletes should begin with an easy stretch to the point of tension and hold this position for a vocal count of 10 led by the coach. Each stretch should be repeated on both sides of the body. Athletes should be reminded to breathe while stretching by inhaling when leaning into the stretch, then exhaling. Once the stretching point is reached, the athlete should keep inhaling and exhaling while holding the stretch.
The stretches listed below are guidelines; coaches should tailor the stretching routine to suit the group of athletes that they are working with. All the major muscle groups should be stretched, with emphasis on the shoulders, trunk and legs. In a ten minute period, do about three stretching exercises from the lower body group and three stretching exercises from the upper body group, alternating activities on successive workout days. On training days when drills dominate the activity, all these stretches may be used in a single workout session.
Lower Body
- prone quad stretch
- hamstring stretch
- seated straddle stretch
- groin stretch
- hip roll
- calf stretch
- ankle stretch
Upper Body
- shoulder stretch
- tricep stretch
- chest stretch
- side stretch
- side arm stretch
- arm circles
- forearm and wrist stretch
- neck stretch
Some athletes, like those with Down syndrome, may have low muscle tone that makes them appear more flexible. Be careful these athletes do not stretch beyond a normal, safe range. Several stretches are dangerous to perform for all athletes, 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 pointing forward, in the direction that they are running.
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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.
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In this guide, we will focus on basic stretches for major muscle groups. Along the way we will also point out some common faults, illustrate corrections and identify stretches that are more event-specific. We will start with the lower body and work toward the upper body.
Coaching Tips
- Practices should have a low player/coach ratio.
- It is important that coaches and assistants make sure that stretches are being done effectively and are not harmful to the athlete. To do this may require direct, individual physical assistance, particularly with lower-ability players.
- Some stretches require a good sense of balance. If balance is a problem, use stretches that can be done while in a sitting or prone position.
- Current elite tennis training models promote using dynamic (moving) stretching activities. These activities are appropriate for Special Olympics tennis players, but coaches should be careful when using with athletes who have poor balance.
- Coaches should attend to athletes doing the exercises improperly, as well as provide personal attention and reinforcement to those doing them effectively.
- Use stretching as a "teachable moment" with your athletes. Explain the importance of each stretching exercise and which muscle group is being stretched. Later, ask the athletes why each stretching exercise is important.
