Stretching is vital to incorporate into your workout routine to improve your flexibility, range of motion and decrease your risk for injuries. Setting 10 minutes aside every day can vastly improve your joint mobility and athletic performance. Stretch only to the point of mild to moderate discomfort. You should not feel pain. Having flexible legs will allow you to jump higher and run faster on the basketball court.
Step 1
Warm up for five to 10 minutes with light aerobic activity, such as brisk walking, jogging or biking.
Step 2
Stand with your feet hip-width apart, holding onto a stationary object for balance, such as a chair or tree if needed. Grasp your right ankle with your right hand, and pull your heel in toward your buttocks. Do not lean forward during this stretch. Do two sets, holding for 30 to 60 seconds on each leg.
Step 3
Lie on your back with your knees bent and feet flat on the floor. Grab your right leg with both hands just below the knee. Keeping your leg straight without locking your knee, pull your leg in toward your chest. Do two sets, holding for 30 to 60 seconds on each leg.
Step 4
Do the butterfly to stretch your groin. In a seated position, bring the soles of your feet together. Gently push your knees toward the ground. To get a deeper stretch, slightly lean forward. Do two sets, holding for 30 to 60 seconds each time.
Step 5
Take a large step forward with your right foot. Both feet should be pointing forward. Holding onto a tree or wall in front of you, bend your right leg, keeping your left leg straight and heel on the ground. Press your hips forward. Do two sets, holding for 30 to 60 seconds on each leg.
Tips and Warnings
- Do not bounce when stretching. This can cause an injury.
References
- "Fitness: The Complete Guide"; Frederickk C. Hatfield; 2010
- Shape Fit: Stretching Exercises for Flexibility
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