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.
The following are some examples of static stretches that can be performed as part of a Warm-Up or
Cool-Down with young athletes:
3.3 Static Stretching
Warm-Up & Cool-Down Activities
3
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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.
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.
