Before taking the field, athletes must warm up and get their bodies prepared for competition. Stretching plays a vital role, increasing the blood flow to muscles and helping to keep the body limber. Not only will it aid in performance, stretching also helps prevent injuries such as muscle pulls and strains. Stretching after exercise can be just as important, as it helps clear lactic acid from the muscles and prevent soreness. The best athlete stretches tend to focus on the legs and hips to aid in power transfer and improve mobility.
Quadriceps
The large musclem at the front of the thigh, the quadriceps, lift the knee, making it an important muscle group to target when trying to increase speed. The simplest quadriceps stretch involves bending one leg behind you and using the same arm to grab the leg by the ankle. Now lift the foot towards the buttocks. Hold the stretch for 10 seconds and then repeat with the other leg.
Hamstring
The hamstring runs along the back of the thigh and helps provide most of a runner's power. A hamstring pull can sideline an athlete for weeks, making hamstring stretching essential preparation for any sporting competition. While many stretching variations exist, the best may involve lying flat on your back and extending one leg straight up in the air. Grip the leg behind the thigh and lift it until perpendicular to the floor. Now slowly straighten your knee to work the hamstring.
Calf
The calf muscles of the lower leg help propel athletes while running. To stretch the calves, stand with your arms extended and your palms pressing flat against a wall or other stationary object. Position the leg you want to stretch straight back behind you with the heel pressed to the floor. Your other leg should be bent forward, with the foot positioned about halfway between your body and the wall. Now slowly lunge forward, keeping the back leg straight and the heel anchored in place.
Upper Body
Athletes shouldn't overlook the upper body when stretching. Loosening the shoulders and core muscles can help in most throwing sports like baseball, football and basketball. Start the stretch on your side with your legs bent and your knees pulled up so they're at a 90-degree angle to your body. If you're on your right side, place your right hand on your knees to keep them stabilized. Now extend your left arm straight up and reach back behind you, twisting your torso and keeping your knees planted, to touch the floor with your palm. Hold the stretch for 10 seconds.
