Getting your body more flexible for football requires a repertoire of stretches, along with knowing how and when to complete each one. Some stretches are used to warm up, others are designed to increase your range of motion and flexibility, and some are sport-specific stretches designed to improve performance. View stretching in the same way you view aerobic and strength-training -- it's a performance tool. Stretching will increase your flexibility and might help decrease the incidence of muscle and joint related injuries, which can pull you out of the game for good.
Step 1
Warm up before a game or practice with dynamic stretching. This type of stretching warms up the joints and increases range-of-motion for the upcoming performance. Swing your arms and hug yourself for 30 seconds, then complete 10 side bends on either side. Rotate your trunk with hands on hips for 20 repetitions. Lie on your back and hug your knees to your chest. Roll back and forth, rolling the weight from your hip bones to your shoulders and back. Finish with 10 to 15 alternating toe touches.
Step 2
Complete static stretches after a game or scrimmage, or at least two to three times weekly. Static stretches are typically held in position for 30 seconds, and will increase your flexibility over time, but can deplete your muscle power during a game. Stretch the large muscle groups such as your pectorals, abdominal, gluteal, hamstring and quadriceps muscles one at a time, holding each pose for 30 seconds. Work from large to small muscle groups, ending the static stretching with the calves, biceps, neck and forearms.
Step 3
Join a yoga class or use a DVD instructional series on yoga. NFL players and coaches alike agree that yoga incorporates the flexibility, range of motion and tenacity required to increase your performance on the gridiron. Proper position and form are vital to obtaining the maximum benefit from positions, including Downward Dog or Cobra, so ensure you have instruction on each position before trying it yourself.
Tips and Warnings
- Muscles should be stretched until you feel the pull, not until it is painful.
- Improper stretching technique can lead to muscle tears or strains. Receive proper instruction on each stretch before trying it yourself.
References
- MayoClinic.com; Stretching -- Focus on Flexibility
- ESPN College Football; Memphis Works All the Angles Away with Yoga; Ivan Maisel; July 2005
- American Council on Exercise: Debunking Fitness Myths -- Stretching
- Sports Fitness Advisor: Dynamic Stretches and Stretching Routine
- Sports Fitness Advisor: Static Stretching
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