Warming up should be done with every sporting activity to decrease the risk or injury.
Training:
A suggested warm up is a 5-10 minute run on the spot or around the room with a few jumps at each
minute interval.
The following stretches are gentle but effective in waking up your body, stimulating your circulation
and making your ankles more flexible. Please do these each time before you start exercising.
Stretching:
The correct form for these basic stretches is displayed on the right.
SUGGESTED STRETCHES
Move slowly as you stretch and avoid bouncing.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts then
relax. Repeat 3 times.
Stretches:
Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold for 15 counts, then
relax. Repeat 3 times for each leg.
Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend the front leg.
Stretches:
Calves, Achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg.
Stretches:
Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times.
Stretches:
Quadriceps and hip muscles.
