You should stretch those parts of your body that will be used during your match or training session.
Advice — Hold each stretch for 10 seconds at the point of slight discomfort — relax —then repeat 2 or 3 times.
Warning — Never stretch cold muscles. DON’T BOUNCE.
Include the following stretches in your warm up.
(i) Achilles Stretch
Stand with one leg forward of the other, feet pointing forwards, back heel on the ground with the back leg slightly bent.
Keeping your back straight and your back heel on the ground - sit back until you can feel a stretch low down near your Achilles tendon.
(ii) Calf Stretch
Stand with one leg forward of the other - slightly more than in the previous exercise - feet pointing forwards, back heel on the ground and the back leg straight.
Keeping your back straight and your back heel on the ground — bend your front knee and move your weight forward and down until you can feel the stretch on the back of your calf.
(iii) Quadriceps Stretch (front of thigh)
Hold your foot with your hand and lift your foot up behind your buttock. Pull the foot back and away from the buttocks and push the knee towards the ground.
Use a wall or a partner if balance is a problem.
(iv) Hamstring Stretch (back of thigh)
Stand with one leg forward of the other, feet pointing forwards. Push the hips back, bend your back leg slightly to support your weight, hands on supporting knee, then straighten your front leg. Increase the stretch by pushing your hips back and down.
For a further stretch pull your toes up.
Alternatively - you can sit down with your legs straight and grasp your toes and pull them towards you. Both these stretches are a far safer alternative to the touch your toes’ stretch.
Warning - Stretches which involve dropping down to touch the toes are not recommended.
(v) Groin Stretch
Stand with your feet about 1 metre apart. Keeping your right leg straight, bend your left knee and lean your upper body towards the outstretched leg until you feel the stretch on the inside of your right thigh.
(vi) Side Stretch
Stand with your feet wide apart and your hands down by your sides.
Lean to one side, reaching down with the hand to the knee.
For an extra stretch bring the other arm over the top of the head.
Warning - Do not bend forward or backward during this stretch and don’t overstretch.
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