Youth Sports Stretching Exercises

Flexibility and stretching are important for good athletic performance. Flexibility is important in preventing injury, while stretching before exercise helps prepare your muscles for the upcoming event. Youth athletes should be trained to focus on dynamic stretching while maintaining perfect form. A proper stretching program will help young athletes stay injury-free throughout the sports season.

  1. High Knees

    • High knees activate various muscle groups within the leg such as your gluteals, quadriceps and psoas. Start in a standing position looking forward with your chest up. Begin with a basic running form where you flex one knee past 90 degrees and keep the other leg extended. Quickly alternate with the other leg performing the same pattern. Move your feet and pump your legs quickly but do not run. This is a warm-up focusing on a vertical movement pattern. Perform high knees for 20 to 30 yards.

    Frankensteins

    • Frankensteins, or walking toe-touches, focus on stretching your hamstrings. Begin standing tall and keep your arms extended in front of you at shoulder height. Begin walking straight. Keep one leg locked out and planted into the floor and kick your opposing extended leg up toward your opposite hand's fingertips to dynamically stretch your hamstrings. Alternate your legs as you Frankenstein walk 20 to 30 yards.

    Butt Kicks

    • Butt kicks contract and activate your hamstrings, calves and gluteals. Stand tall and begin jogging forward, keeping your thighs perpendicular to the ground. Use quick feet and kick your heels toward your backside and squeeze your gluteals. Quickly alternate to your other leg while you keep your ankles, knees, hips and shoulders in alignment. Perform butt kicks for 20 to 30 yards.

    Leg Cradles

    • Leg cradles will stretch your piriformis muscle located near your glutes. Stand tall and begin walking. Have one hand grab your ankle and the other grab underneath the knee and pull your leg toward your chest. Make sure you maintain an upright posture and balance. You should feel a stretch on the outer thigh underneath your glutes. Leg cradle for 20 to 30 yards.