Examples of Football Stretches

Football is a tough game in which some players will be injured due to the contact of blocking and tackling, no matter what you do. But you can reduce the risk of other, preventable injuries by improving your fitness, including your flexibility. A good stretching routine increases your flexibility and helps prevent muscle pulls. Additionally, increasing your flexibility can improve your performance as you gain quickness and agility. Some positions require special stretching routines -- quarterbacks, for example, will do more shoulder stretches -- but many stretches are suited for players at any position.

  1. Types of Stretches

    • The two main stretching categories are dynamic and static stretches. In a dynamic stretch, you actively move joints or muscles through a full range of motion. Dynamic stretches not only improve your flexibility but help prepare your muscles for action, whether it’s a workout or a game. Static stretches are held for a specific time, usually around 15 to 30 seconds, and are better suited to improve your long-term flexibility. But doing static stretches may hinder your performance in the short run, so you’ll perform these stretches after a workout.

    Warmup

    • Don’t perform any type of stretch when your muscles are cold. Do five or 10 minutes or light aerobics before your pre-workout dynamic stretching routine or any dedicated static stretching session. If you perform static stretching immediately after a workout, your muscles will still be warm, so you don’t need to prepare for that part of your stretching routine.

    Dynamic Stretches

    • Stretch your body from head to toe before you practice or play. You’ll typically start at one extremity and work your way up, or down, to the other. For example, you can start a dynamic stretching routine by doing arm swings from side to side to loosen your chest, shoulders and upper back. Stretch your back by lying face-up on the field, raising your head and bringing your knees to your upper chest. Running with high knees stretches your glutes, quads and lower back, as well as the shoulders if you pump your arms. Alternating toe touches -- in which your right hand reaches down to touch your left foot and vice versa -- target your hip area, as do leg swings. Running butt kicks work your hips and quads, while walking lunges stretch your hips, hamstrings and calves.

    Static Stretches

    • As with your dynamic stretching, you’ll typically work your way from one end of your body to the other during a static stretching routine. Stand facing a wall and extend one leg straight behind you to do a calf stretch. Flex your rear knee to turn the activity into an Achilles tendon stretch. Stand on one leg, grasp the opposite foot and pull it toward your butt to stretch your quads. Sit straight with one leg stretched in front of you and your opposite leg bent, then lean forward to loosen your hamstrings. Do a side lunge or a butterfly stretch to target your hips and upper thighs. Extend your arms straight backward, interlock your fingers and raise your arms to stretch your chest and upper arms. Clasp your hands together and raise them as high as you can over your head to work your shoulders. Target your neck by standing erect, turning your head as far as you can to one side, then gently pressing the outside of your jaw with your opposite hand to deepen the stretch. Hold each stretch for 15 to 30 seconds, without bouncing.