Stretching 101

Stretching 101

Before a Game: Crouching Side Slides

Colin Hayes

Put your hands on your hips and squat to 90 degrees. Keep your torso straight, not bent over the knees. And don't allow your knees to bend over your toes. Shuffle sideways, maintaining the squat and the straight back. Do this for 15 seconds and repeat four times with 15-second rest periods in between.

Before a Game: Walking Lunges

Colin Hayes

To help strengthen your core and improve your balance, reach your arms high overhead and take a big step forward. Bend your back knee until it almost touches the ground, then step forward to bring your feet back together. Repeat with your other leg. Do 10 steps per leg three times, with 15-second rest periods.

After a Game: Down Dog Inchworm

Colin Hayes

Stand with your feet together and reach down to touch your toes, keeping your knees slightly bent. Touch the ground and walk your hands out until the body forms an upside-down V. Pause for two seconds, then — with your knees still slightly bent — take baby steps forward until your feet meet your hands. Do 10 reps.

After a Game: Knee-Ups

Colin Hayes

Stand with a straight back and a strong core. Lift one knee up and hug it to your chest. Keep your standing leg strong and straight, and pull the lifted knee as high as possible for two seconds. Gently release the knee, shake it out, and move on to the other leg. This stretch focuses on the high hamstrings.