The goal of this stretching program is to increase your flexibility and to help you warm-up and prepare your body before an exercise or sport.
Stretches should be done slowly and should NOT BE PAINFUL.
For maximal efficacy: Hold 30 seconds and repeat 5 times
Minimal requirements: Hold 10 seconds and repeat 3 times
CAUTION: If you have any health concerns, consult your physiotherapist or your doctor before proceeding. If you feel any pain or unusual sensations (tingling, numbness, dizziness) with any of these exercises - STOP IMMEDIATELY and seek medical advice.
Cone Jump
- Start in position shown in right picture
- Jump back and forth over cone while facing the same direction
- You can vary the exercise by increasing the distance away from the cone
- Perform 3 sets of 20 jumps
Steps
- position of feet for stretching exercises
Diagonal Foot Work
- Start in position shown in left picture
- Quickly move both feet landing in a diagonal position
(Right foot forward and left foot back) as shown in right picture - Quickly return to start position
- Repeat with left foot forward and right foot back
- Continue above order as quickly as possible
- Perform 3 sets of 20 jumps
Two Foot Quadrant Jumps
- Place tape on the floor in a + pattern
- Start in one quadrant of the + as shown in right picture
- Jump clockwise from quadrant to quadrant until you return to the starting point
- Reverse direction jumping from quadrant to quadrant as quickly as possible
- Don't let your feet touch the tape
- Perform 3 sets of 5 clockwise and 5 counterclockwise
- Using an 18" high box start in position as shown in 1st picture from left
- Jump off box to floor as shown in 2nd picture from left
- As soon as you hit the floor, quickly jump forward as far as you can
- You can vary the exercise by jumping left or right after hitting the floor
- Perform 10 forward, 10 to left and 10 to right
- Another variation is performing the exercise with one foot as shown in the 3rd and 4th picture from left
- Perform 10 forward jumps with each foot
