Best Stretches Before Football Practice

best stretches to warm up football practice

Stretching gets the body ready for the workout you are about to start. Stretching is most important before starting football practice. Not stretching can lead to injury. Here are the best stretches to do 10 reps of before you start practicing!

  • Walking Knee Hugs: This will stretch your hips and glutes. Get on your toes for each hug to stretch your calf muscles and help improve your balance.
  • Dynamic Lunge with Rotation: This will stretch and open up your hips and increase t-spine mobility. This stretch will help increase mobility for better sprinting and reduces injuries. This will also keep your t-spine from locking up, when it locks up and cannot rotate correctly your lower back will rotate instead which could cause injury.
  • Inverted Hamstring: This stretch activates your glutes and warms up your hamstrings.
  • Hip Rotations: This stretch keeps your legs and hips stable.
  • Lateral Lunges: This stretch activates the gluteus medius or the “side butt.” Commonly overlooked, when this muscle is weak knee injury is more likely.
  • Backward Skips: Engages your glutes. Important for sprinting power and reduces the rick of a hamstring injury. You can also swing your arms back loosely to increase mobility in the shoulders.
  • Inchworms: Activates and stretches the core, abs, back and hips for sprinting. The key is to keep your back and hips straight, never let your hips sway. Not a fun drill but well worth it for sprinters. It will maintain a tight core that will keep a sprinter from losing energy while running.
  • A-Runs: To increase range of motion while sprinting. You can also do the Carioca for more lateral movements.
  • Backward Lunge Reach and Twist:┬áKeeps the quads and the muscle in the front of the hip that goes to the abdomen stretched. This also increases hip, shoulder and T-spine mobility.
  • Backpedal: Helps engage the glutes and works athletic stance. Very important for linebackers and defensive backs.