Stretching & Flexibility:

    Flexibility is very important to athletes who want to improve their speed, power, explosiveness, and reduce injuries.  To understand what is good stretching and what is bad stretching, it is important to understand what is happening when you are stretching.  As we stretch, the muscles that we are working on are slowly relaxing.  A good stretch occurs when the body is relaxed and the athlete is breathing in a slow, controlled rhythmical pattern.  This relaxed feeling allows the body to stretch farther.  A bad stretch or one that consists of bouncing or even pain can be very dangerous.  To protect the muscle the body has a series of internal "sensors" called a stretch reflex.  When a muscle is stretched too far a nerve reflex will signal the muscle to contract (or flex) to keep it from being injured.  So when you stretch too far your muscles tighten and you end up defeating the purpose of your stretching.  Stretching by bouncing or going to far can actually cause damage to the muscle which can lead to long term or eventual injury.
    Stretching is important to do both prior to and after your workout.  In our program we begin every workout with a dynamic warm-up that combines a movement and a stretch.  When you start the warm-up make sure that the movements are not at 100%.  Increase the speed of your movements as you progress through the warm-up and hold the stretches for approximately 5-10 seconds.  As you warm-up remember to control your breathing.  This will maintain the proper focus and control that is necessary for proper stretching.
    It is not only important to stretch prior to your workout, but it is just as important to stretch after your workout.  This is great way to relax after a workout while at the same time increasing your range of motion with your body being warmed up.  It is of great importance that when doing partner stretching, the same rules apply.  It is vital that you have great communication with the person that is stretching you.  Let your partner know how far you can be stretched.

General Warm-Up Stretches:

Hang Hams - standing with your feet together and keeping your legs straight, bend at the waist and reach down to touch your toes.  If you can not get all the way down to your toes, grab the back of your calf and pull your body down.

Quad Pull - maintaining good balance, stand on one leg only while pulling and holding the other leg up and behind you body.  Your heel should be pulled in tight against your buttocks.  Repeat stretching the opposite leg.

Staggered Hams - begin by moving your left foot back so you have achieved a heel-to-toe ratio with your feet.  Bend at the knees and plant your fingertips and thumbs into the surface you are warming up on.  Once you are in this crouched position, attempt to straighten your legs by pushing your hips up while keeping your fingertips and thumbs planted.  You should feel a stretch in the right hamstring.  Repeat this process with the left foot in front.

Saigon Squat - begin by spreading your feet slightly wider than shoulder width apart.  Squat down as deep as you can go, keeping your whole foot flat and your head and chest up.  The last few seconds of this stretch can include rocking right and left slightly to help loosen the hips.

Groin Stretch - take a seat on the ground, sitting on your butt.  Place the soles of your shoes together and grasp your feet with both hands.  Pull your feet in close to your body and use your elbows to push down on your knees.

Knee to Chest - maintaining good balance, stand on one leg only and bring the opposite leg up in front of your body so the knee is level with the hip.  Grab this knee with both hands and pull it up toward your chest as far as you can.  Keep your body upright and your chest tall throughout this stretch.  Repeat stretching the opposite leg.

Hip Flexor Stretch - kneel down on one knee with one leg out in front of your body.  Place your hands on your hips and push your hips forward and down making sure your knee does not go past your toes.  Keep your chest held high throughout the stretch.  Repeat kneeling on the opposite leg.

Post Workout Stretches:

           
 Abdominal Stretch          Butt Stretch              Calf Stretch             Cross-over Hams

           
  Modified Hurdler               Split Legs              Seated Twist                Hang

Partner Stretches:

           
 Partner Wide Ham          Knee to Chest        Partner Across Ham        Partner Glute

   Partner Groin