Stretching Plan

This was made up for Junior - National squads as a warm up routine for Sunday mornings. However the stretching session on a Sunday morning has been replaced with more pool time! This page is kept up as a good example of a stretching routine.

 

  Approx 1/2 hour
ARMS -----------------------------------------------------
Hugs
Pat on Back
Figure of Eight
Monkey Flies

Alternate arm swings
Keyhole arm swings
Static Stretchesx3 try to stretch a little further each time
Arm across chest
(do not press on elbow)
grab hands behind back
Shoulder stretch at wall

LEGS ------------------------------------------------------
Leg swings fwd & back
Leg swings side to side
Butt Kicks
Hi Knees
Hands to feet
Squats
Lunges
Ankle Circles

Static Stretches try to stretch a little further each time ------
3xFeet to seat, knees together
3xCalf stretch
3xStand and stretch try to reach floor, feet hip dist apart.

Sitting Stretches ------------------------------------------
3xLeg fwd toes to ceiling. Lean fwd
keep back straight
Torso Twists
3xSoles of feet together press legs down
Try to get legs closer to floor each time

 30 s
30 s
30 s
(30s thumbs up
2x(30s thumbs fwd
(30s thumbs down
(10 hugs between each set)
30 s
30 s
hold for 15s each side

hold for 15s each side
hold for 15s each side


30 s
30s
30s
30s
30 s
30 s
30s
15 each way/each foot


hold for 15s each side
hold for 15s each side
hold for 15s


hold for 15s each side

hold for 15s each side
hold for 15s

 

 

This table may not appear correctly! If so click here to download (.doc)

 

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