Stretching Exercises
 

Standing Calf Stretch:

Lean against a wall, fence etc. with the back leg straight, the front leg bent and the feet pointing forwards.  Ensure that the heel of the back leg remains on the ground. Leaning closer to the wall may increase the stretch. Additional stretch of the Achilles tendon may be achieved by bending the back leg.

Variation: Have both legs together and straight, thus stretching both legs at the same time.
 

Quadriceps Stretch:

Stand on one leg, grasp the foot with the hand and pull into the buttock. To increase the stretch draw the knee back and extend the hip a little further. If balancing on one leg is difficult, it may be necessary to find a support such as a wall or partner.
 

Standing Groin Stretch:

Stand with the feet about a metre apart and pointing forward. Keeping one leg straight and the foot on the floor, bend the other knee and lean forwards.
 

Standing Side Stretch:

Stand with feet a little more than shoulder width apart and knees slightly bent. Reach one arm above the head and place the other hand on the thigh. If the right arm is raised, then bend slowly from the hips to the left side.  Maintain body in the same plane. Repeat to the opposite side.
 

Shoulder and Triceps Stretch:

With the arms above the head, place one hand down the back and push on the elbow with the other hand.
 

Upper Back Stretch:

Take your right arm across your body at shoulder height and place your right hand around your back. With your left hand gently push your right arm further forward and around your body.
 

Shoulder and Chest Stretch:

Extend both arms behind the back and interlock fingers. With the palms facing inwards slowly raise the arms upward.
 

Side and Shoulder Stretch:

Interlace fingers and stretch arms above your head with the palms of the hands facing the top of the head.  Slowly push hands slightly back and up.

Effective Ways of conducting stretching exercises:

 Get a player to pick an exercise to do and the coach picks the players randomly. This keeps the players concentrating whilst the exercises are being done and thinking of an exercise to do if the coach picks them.  If you pick someone and they cannot think of an exercise tell them that you will come back to them and go onto someone else. Make sure that you do go back to first player after a few minutes otherwise players will think they can get out of thinking of an exercise. These exercises are guides to simply get the ball rolling if none of the players can think of a stretching exercise to do.