PaceSetter Book

Warm-Up & Cool-Down Activities 3

3.3 Static Stretching

Young athletes under 13 years old do not really need to carry out stretching exercises because flexibility is normally a natural ability at this age. However, right and left imbalances may exist and the need for a familiar routine in later years justifies the inclusion now. In the teenage years stretching ability quickly diminishes if not part of a regular training programme. Stretching can therefore be seen as a preventative medicine at an early age and an education to developing a very good habit. When carrying out stretching exercises as part of the Warm-Up for a group of young athletes remember to keep the exercises simple and explain their purpose. Correct static stretching routines should include exercises for all the major muscle groups. The body is moved to a position where a muscle or group of muscles is placed under tension to perform the stretch. This position is held for approximately 10 seconds allowing the muscles to lengthen. If the coach is working with the same group on a regular basis they may want to: • Split the young athletes into small groups and call on each group in turn to remember a stretching exercise. This makes a ‘Round Robin’ game and helps them to focus on the exercises. • In later sessions, young athletes can be appointed as leaders to conduct a Warm-Up for a small group. WEB COPY ©EVEQUE WEB COPY ©EVEQUE Neck Stretch Standing in a relaxed position with feet approximately shoulder width apart, to stretch the left side, gently move the right ear out and over towards the right shoulder. Hold the stretch for 10 seconds and then slowly return to the starting position. Repeat the exercise by gently moving the head to the left side. The following are some examples of static stretches that can be performed as part of a Warm-Up or Cool-Down with young athletes:

Shoulder Stretch Standing with feet approximately shoulder width apart, raise the right arm vertically upwards, bending at the elbow and reach down towards the spine. The left arm is then raised vertically, bending at the elbow and the left hand should hold the right arm just above the elbow. Now hold the arm position and lift the right elbow, with relaxed breathing hold the stretch for 10 seconds. Let go of the stretch and repeat with the left arm leading.

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