Flexibility Exercises for Young Athletes

Staying injury-free throughout the sports season requires a proper stretching program. Here are some stretching exercises that doctors from the American Academy of Orthopaedic Surgeons believe to be a good general set of flexibility exercises for young athletes. Flexibility is a key component to preventing injury. Stretching before athletic activity helps prepare the muscles for exercise. Stretching after exercise has proven to be even more important for preventing injury. For maximum benefit, young athletes should stretch each of the major lower body muscle groups before and after sporting activity. The exercises below provide options for stretching those large muscle groups. Directions Be sure to warm up before doing any of these stretches. Good examples of warm up activities are slowly running in place or walking briskly for a few minutes. Athletes must do the exercises carefully, speed is not important. Never bounce a stretch. Bouncing can cause muscle strains and other injuries. Because stretching may aggravate an existing injury, injured athletes should consult an athletic trainer or physical therapist about an appropriate flexibility program. Forward Lunges

Kneel on the left leg, placing the right leg forward at a right angle. Lunge forward, keeping the back straight. Stretch should be felt on the left groin. Hold for five seconds. Repeat three to six times. Repeat on opposite leg. Side Lunges

Stand with legs apart, bending the left knee while leaning toward the left. Keep the back straight and the right leg straight.

Hold for five seconds. Repeat three to six times. Repeat on opposite leg. Cross-Over

Stand with legs crossed, keeping the feet close together and the legs straight. Try to touch the toes. Hold for five seconds. Repeat three to six times. Repeat with the opposite leg. Standing Quad Stretch

Stand supported by holding onto a wall or chair. Pull the foot behind to the buttocks. Try to keep knees close together. Hold for five seconds. Repeat three to six times. Seat Straddle Lotus

Sit down, placing the soles of the feet together and drop the knees toward floor. Place the forearms on the inside of the knees and push the knees toward the ground. Lean forward from the hips. Hold for five seconds. Repeat three to six times. Seat Side Straddle

Sit with legs spread, placing both hands on the same shin or ankle. Bring the chin toward the knee, keeping the leg straight.

Hold for five seconds. Repeat three to six times. Repeat exercise on the opposite leg. Seat Stretch

Sit with the legs together, feet flexed, and hands on the shins or ankles. Bring the chin toward the knees. Hold for five seconds. Repeat three to six times. Knees to Chest

Lie on the back with knees bent. Grasp the tops of knees and bring them out toward the armpits, rocking gently. Hold for five seconds. Repeat three to five times.

Warm Up and Cool Down

There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition. As a result, the coach must encourage the athlete to regard the warm up and cool down as an essential part of both the training session and competition itself. Research work by McNair (2000) [1] and Knudson (2001) [2] suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
Warm Up

Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness. Warming up should at least consist of the following:

5 to 10 minutes jogging - to increase body temperature 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner o Lower leg drills o Leg drills o Technique drills 4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)

Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static stretching exercises do not reduce muscle stiffness. For further information see the following articles:

How does static stretching affect an athletes performance Dynamic versus passive stretches Static vs. Dynamic Flexibility

What are the benefits of a warm up?

Performance may be improved, as an appropriate warm up will result in an:

Increased speed of contraction and relaxation of warmed muscles Dynamic exercises reduce muscle stiffness Greater economy of movement because of lowered viscous resistance within warmed muscles Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures

Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures Allows the heart rate get to a workable rate for beginning exercise Mentally focused on the training or competition

Cool Down

Cooling down should consist of the following:

5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles 5 to 10 minutes static stretching exercises

Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds.

What are the benefits of a cool down?

An appropriate cool down will:

aid in the dissipation of waste products - including lactic acid reduce the potential for DOMS reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities reduce the level of adrenaline in the blood allows the heart rate to return to its resting rate

Warm Up, Cool Down and Be Flexible

An effective fitness program is more than aerobic training and strength building. To really reap the benefits of exercise, you need to add flexibility training to the mix. Stretching can help your body get ready for exercise. It is also an essential part of recovering from aerobic activity. All exercise sessions should end with stretching - and not just for the mental relaxation benefits. The more flexible you are, the less likely you are to be injured during exercise. Warm Up A good warm up prepares your body for more intense activity. It gets your blood flowing, raises your muscle temperature, and increases your breathing rate. Warming up gives your body time to adjust to the demands of exercise. This can improve your performance and help you get the results you want. The simplest way to warm up is to do an aerobic activity at an easy pace. If cycling is what you plan to do, then start out slowly in a low gear. How long you spend warming up will depend on your fitness level. If you are newer to exercise, your body (and your mental resolve!) will respond better with a longer warm up. Adding stretches to your warm up may improve your exercise performance. Once your muscles are warm, spend a few minutes on stretching. Since the goal of your warm up is to increase your heart rate and get you ready for more intense work, choose stretches that can be done standing up. Floor stretches are best for your cool down segment. Cool Down Just as a warm up prepares your body for exercise, an effective cool down gives your body time to recover. Your cool down begins as you gradually decrease your intensity level at the end of your aerobic exercise session. For example, if you have been walking at a quick pace, begin cooling down by slowing your steps and taking your arms out of the movement. Walk at a comfortable pace until your breathing and heart rate have returned to normal. Once you are breathing easily, stretch while your muscles are still warm. Flexibility Exercises

Stretching is too often neglected by exercisers pressed to fit workouts into their busy schedules. This common mistake can reduce the effectiveness of exercise because better flexibility results in better fitness. By increasing your flexibility you can improve your ability to move around. You will have less muscle tension and your posture will likely improve. Most importantly, stretching after each workout reduces your risk for injury. Get the most out of your flexibility training by following these simple guidelines:

Always warm up before your stretch. Stretching cold muscles can cause injury Stretch slowly and gently. Breathe into your stretch to avoid muscle tension. Relax and hold each stretch 10 to 30 seconds Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury Stretching should not hurt. If you feel pain, take the stretch easier, breathe deeply and relax into it

Here are some stretching exercises recommended by the American Academy of Orthopaedic Surgeons.

Quadricep (front of thigh)

Hold the top of your left foot with right hand and gently pull heel toward buttocks. Repeat with other leg.

Calf

Stand close to a solid support, and lean on it with your forearms, head resting on hands. Bend one leg and place your foot on the ground in front of you, with the other leg straight behind. Slowly move your hips forward, keeping your lower back flat. Do not bounce.

Hip and Groin

Place one leg forward, while your knee of the other leg is resting on the floor. Without changing the position of the knee on the floor or the forward leg, lower the front of your hip downward.

Hamstring

Sit down and straighten your left leg. The sole of your right foot should rest next to the inside of your straightened leg. Lean forward from your hips and reach toward your foot. Keep your left foot upright with the ankle and toes relaxed. Repeat with right leg.

Upper Body

In a standing or sitting position, interlace your fingers. With your palms facing upward, push your arms slightly back and up.

Tricep (back of upper arm)

With your arms overhead, hold the elbow of one arm with the hand of your other arm. Gently pull the elbow behind your arm. Do slowly. Stretch both arms.

Shoulder

Gently pull your elbow across your chest toward your opposite shoulder. Repeat with other elbow.

Inner Thigh, Hip and Groin

With arms supplying slight resistance on inside of legs, slowly push down your knees.

Lower back

Tighten your hip muscles and at the same time, tighten your abdominal muscles to flatten your lower back. Hold for 5 to 8 seconds, then relax. Repeat two or three times.

Pull your right leg toward your chest. Keep the back of your head on the floor. Try to keep your lower back flat. Repeat with your left leg.

Sprinting
The sprints include the following track events: 100 metres, 200 metres, 400 metres, 4 x 100 metre relay and the 4 x 400 metre relay. Although the sprints are events in themselves, the ability to sprint is an important weapon in an athlete's armoury for many track and field events and many sports.
Sprint Technique

Guidance on the sprint technique takes the form of a checklist, for each phase of the sprint, of points for the coach to monitor. The information provided here is for athletes using starting blocks. For details of standing or crouch starts see, the sprints start page.
Pre race start

Blocks correctly positioned in the lane (200 metres/400 metres at a tangent to the curve) Correct distances from the start line to the front and rear blocks Foot blocks at the correct angles Blocks firmly located in the track Athlete relaxed and focused on the race

On your marks

Feet correctly located in the blocks Fingers behind the line Fingers form a high bridge Hands evenly positioned slightly wider than shoulder width Shoulders back and vertically above or slightly forward of the hands Arms straight but not locked at the elbows Head and neck in line with the spine Eyes focused on the track (1 to 2 metres ahead) Gentle breathing Face and neck muscles relaxed

Set

Hold the breath Hips rise slowly to a position above the shoulders Head and neck in line with the spine Eyes focused on the track one or two metres ahead Shoulders vertically above or slightly forward of the hands Front leg knee angle approx. 90 degrees Rear leg knee angle approx. 120 degrees Feet pushed hard back into the blocks

B of the Bang

Exhale Drive the arms hard Extend the whole body so there is a straight line through the head, spine and extended rear leg body approx. 45 degree angle to the ground Eyes Focused on the track 2 to 3 metres Run out of the blocks - do not step or jump out of the blocks

Drive Phase (0-30m)

Drive the back leg forward keeping the heel low until the shin is approx 45 to the ground and then drive the foot down (see picture to the right) hitting the ground just behind the body's centre of mass Over the next 7-8 strides (approx. 10 metres) the angle of shin of the front leg, before it is driven down, will increase by 6-7/stride so that by the 7-8 stride the shin is vertical Over the first 7-8 strides the whole body angle will increase from 45 to approx. 30 degrees approx. 2/step After the first 7-8 strides you will be at approx.70% of your max velocity Eyes focused on the track to keep low to allow the build up of speed Forward lean of the whole body with a straight line through the head, spine and extended rear leg Face and neck muscles relaxed (no tension) Shoulders held back and relaxed, square in the lane at all times Arms move with a smooth forward backward action - not across the body - drive back with elbows - hands move from approx. shoulder height to hips Elbows maintained at 90 degrees (angle between upper and lower arm) Hands Relaxed - fingers loosely curled - thumb uppermost Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up - drive the foot down in a claw action with a ball of foot/toe strike on the track vertically below the knee - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action) On the ball of foot/toes at all times - feet pointing forward straight down the lane Elbow drive commences just before rear leg drive Fast leg action, good stride length allowing continual acceleration Appearance of being smooth and relaxed but driving hard with elbows and legs The drive is maintained for first 20-30 metres (approx.16-17 strides) at the end of which the body is tall with a slight forward lean At the end of this phase you will be at approx. 90% of your max velocity

Stride Phase (30-60m)

Smooth transitions from drive phase to stride phase Eyes focused at the end of the lane - tunnel vision Head in line with the spine - held high and square Face relaxed - jelly jaw - no tension - mouth relaxed Chin down, not out Shoulders held down (long neck), back (not hunched), relaxed and square in the lane at all times Smooth forward backward action of the arms- not across the body - drive back with elbows brush vest with elbows - hands move from shoulder height to hips for men and from bust height to hips for the ladies Elbows held at 90 degrees at all times (angle between upper arm and lower arm) Hands relaxed - fingers loosely curled - thumb uppermost Hips tucked under - slight forward rotation of the hip with forward leg drive to help extend the stride Legs - fully extended rear leg pushing off the track with the toes - drive the leg forward with a high knee action with the knee pointing forward and with the heel striking under the backside (not the back of the backside as the knee is low and pointing down to the ground) - extend lower leg forward of knee (rear leg drive will propel the foot forward of the knee) with toes turned up, stepping over the knee of the lead leg - drive the foot down in a claw action with a ball of foot/toe strike on the track just behind the body's centre of mass - pull the ground under you into a full rear leg extension - (elbow drive assisting the whole action) On the ball of foot/toes with the feet pointing forward straight down the lane No signs of straining or tension in the face, neck and shoulders Appearance of being Tall, Relaxed and Smooth with maximum Drive See the sprint technique photo sequence At or close to the end of this phase you will have reached your max velocity

Lift Phase (60m+)

Around 50-60 metres we will have reached max velocity and now we start to slow down. Technique as the Stride Phase but with emphasis on:

High knee action (prancing) Leg action fast and light as if running on hot surface Fast arms - more urgency Hands slightly higher at the front

Coaching Notes

As you monitor the athlete's technique look for:

a Tall action o This means erect, running on the ball of foot/toes (not heels) with full extension of the back, hips and legs as opposed to 'sitting down' when running a Relaxed action

This means move easily, as opposed to tensing and 'working hard' to move. Let the movements of running flow. Keep the hands relaxed, the shoulders low and the arm swing rhythmically by the sides. a Smooth action o This means float across the top of the ground. All motion should be forward, not up and down. Leg action should be efficient and rhythmic. The legs should move easily under the body like a wheel rolling smoothly along. Drive o This means push from an extended rear leg, rear elbow drive with a high forward knee drive followed by a strike and claw foot action just behind the body's centre of gravity.

Sprint Starts

Canadian researchers, Sleivert and Taingahue (2004) [1], investigated the relationship between sprint start performance and selected conditioning training. When a sprinter leaves the blocks, the drive against the blocks and the first few steps rely on concentric muscular strength. A concentric muscle contraction occurs when a muscle shortens as it contracts. A squat jump is an example of concentric muscle contraction which simulates the sprint start. 4 sets of 3 repetitions with a loading of 30-70% of 1RM can be used to develop maximal concentric force. Lower into the squat position, hold for 1 to 2 seconds so as switch off the stretch/reflex, stretch/shortening cycle and to allow for a more powerful contraction. Developing concentric muscle contraction will help the athlete's sprint start and acceleration over the first 4 or 5 strides.

Right foot forward or left?

A question often asked with regards starting blocks is "which foot should be in the rear block?" A team of researchers, Eikenberry et al. (2008) [2], discovered that when the:

left foot was in the rear block, reaction time was better right foot was in the rear block movement and total response time was better - time from stimulus (gun) until the end of the movement

The results suggest that the right foot in the rear block will produce a more powerful drive from the blocks. Perhaps a way forward would be to evaluate the athlete's times over the first ten metres, for both start positions, to determine which produces the best acceleration phase for the athlete.
Stride Length

The initial foot strike out of the blocks should be around 50-60cm from the start line. The stride length should then progressively increase on each stride by 10-15cm until they reach their optimal stride length of around 2.30 metres.

If the athlete lands at 50cm from the start line and increases their stride length by 10cm/stride then they will reach their optimal stride length around their 19th stride - approx 26m from the start line. If they were able to maintain their 2.30m stride length then they would cross the finish line on their 51st stride. If the athlete lands at 60cm from the start line and increases their stride length by 15cm/stride then they will reach their optimal stride length around their 13th stride - approx. 20m from the start line. If they were able to maintain their 2.30m stride length then they would cross the finish line on their 49th stride. Rehearsal of this acceleration phase should be conducted regularly. Markers can be placed at the side of the track to assist the athlete to get the feel of the increasing stride length and acceleration. The marker settings for an athlete who lands at 60cm from the start line and then increases their stride length by 15cm/stride are as follows: 0.60m, 1.35m, 2.25m, 3.30m, 4.50m, 5.85m, 7.35m, 9.00m, 10.80m, 12.75m, 14.85m, 17.10m. (Saunders 2004) [3].
Acceleration Training

Zafeiridis et al. (2005) [4] looked at weighted sledge training and their effect on sprint acceleration and they concluded that training with a weighted sledge will help improve the athlete's acceleration phase. The session used in the research was 4 x 20m and 4 x 50m maximal effort runs. Lockie et al. (2003) [5] investigated the effects of various loadings and concluded that when using a sledge a light weight of approx. 10-15% of body weight should be used so that the dynamics of the acceleration technique are not negatively effected. Starts over 10-20 metres performed on a slight incline of around five degrees have an important conditioning effect on the calf, thigh and hip muscles (they have to work harder because of the incline to produce movement) that will improve sprint acceleration.
Sprinting Speed

Downhill sprinting is a method of developing sprinting speed following the acceleration phase. A hill with a maximum of a 15 decline is most suitable. Use 40 metres to 60 metres to build up to full speed and then maintain the speed for a further 30 metres. A session could comprise of 2 to 3 sets of 3 to 6 repetitions. The difficulty with this method is to find a suitable hill with a safe surface. Over speed work could be carried out on the track when there are prevailing strong winds - run with the wind behind you. Research by Mero et al. (1998) [6] indicates that an elite sprint athlete's foot contact time with the track is 0.08 to 0.1 seconds so it is important with plyometric training that each ground contact (approx. 1/10 of a second) is made as dynamically as possible. Bounding, hopping and depth jumps from low heights (30cm) can play a role in speeding up ground contact times,

triggering the appropriate neural pathways and recruiting fast twitch muscle fibres. Example sessions for a mature athlete are:

4 x 10 bounds with a 20m run out 4 x 10 speed hops Depth jumps off 40cm box: 4 x 4 step off, land and jump for height 4 x 4 step off, land and jump for distance

Repetitions, sets and recovery should be adjusted so as to focus on the quality of execution not quantity of executions.