Stretching

Dynamic Stretching Exercises
The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your sport/event. In all the exercises breathe easily whilst performing them. You should have jooged easily for at least 5 mins prior to carrying the following excercises:

Neck Mobility
• Tuck your chin into your chest, and then lift your chin upward as far as possible. 6 to 10 repetitions
• Lower your left ear toward your left shoulder and then your right ear to your right shoulder. 6 to 10 repetitions
• Rotation – Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 6 to 10 repetitions

Shoulder Circles
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action
• Repeat with the other shoulder
Arm Swings
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
• Keep the back straight at all times
• Overhead/Down and back – Swing both arms continuously to an overhead position and then forward, down, and backwards. 6 to 10 repetitions
• Side/Front Crossover – Swing both arms out to your sides and then cross them in front of your chest. 6 to 10 repetitions
Side Bends
• Stand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips
• Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards
• Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre
Hip circles and twists
• Circles – With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 10 to 12 repetitions. Then repeat in a counter clockwise direction
Leg Swings
• Flexion/Extension- Stand sideways onto the wall
• Weight on your left leg and your right hand on the wall for balance
• Swing your right leg forward and backward
• 10 to 12 repetitions on each leg
• Cross-Body flexion/Abduction – Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion
• Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement
• 10 to 12 repetitions on each leg
Lunges
• Standing tall both feet together (starting position)
• Keeping the back straight lunge forward with the right leg approx 1 to 1½ metre
• The right thigh should be parallel with the ground and the right lower leg vertical
• Spring back to the starting position
• Repeat with the left leg
• 12 to 16 repetitions on each leg
Ankle Bounce
• Double leg bounce – Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce)
• Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet
• 12 to 16 repetitions