Pop Warner - Stretching Exercises

Pop Warner Stretching Exercises

Please read a few tips from our coaches. The National Office has also put together a few stretches for your guidance in starting the season. If you would like to add a stretch that is not on our list, please send a picture of your team performing the stretch along with a brief description. Please send your stretch to spirit@popwarner.com along with your team’s name and the name of your local Pop Warner Association and watch the site for updates.

August 1, practice begins: What is your favorite exercise/stretch and what area(s) do those exercises target? Why the exercise is appropriate for a youth team (warm up/cool down)?

Warming up and stretching at the beginning and then cool down at the end of each practice will help to build up endurance and make a stronger athlete. The leader of the stretches should instruct the team in proper stretch technique so that the athlete does not get hurt during training.

Doug Ballingham, League Cheer Coordinator - Sagebrush Empire, Pacific Northwest Region

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Don’t forget those ankles. The following exercise during your warm-up period and cool down period will help.

Ankle circles: Stand on one foot and lift the other off the ground. Slowly flex that ankle through its full range of motion, making large circles with the toes, but only by moving the ankle joint, not the lower leg. Do 6 to 8 in each direction, then switch feet and repeat.

Sprained ankles are one of the most common injuries in sports and often the most over looked area in the warm-up/cool down period. In our daily practice and even competition, there is repetitive force that the ankles sustain. Not only in the area of tumbling, as some might think, but also in jumping, dismounting from stunts and the quick movement of dance do our ankles feel pressure. Without proper stretching, we can cause permanent injury to the ligaments that stabilized the ankle, as well as stress fractures and tendon strains.

Let’s do all we can to have an injury free season!

Elizabeth Jackson, League Cheer & Dance Coordinator - North Texas Pop Warner, Southwest Region

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

We do the 10, 9, 8 system that was taught at a coaches’ clinic including jumping jacks, push-ups, crunches and lunges. I would have to say that one of the favorites by all is the Simon Says game played with exercises and motions. This is a GREAT way for the little ones to learn their motions.

Stacy Canfield - South Texas Pop Warner, Southwest Region

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Athletes should do a variety of stretches to target the main muscle groups. Remember to focus on the quality of the stretches and not the quantity. Stretches will allow your muscles to function more efficiently while allowing for strength and power to develop.

Please keep in mind that all stretches should be instructed with proper coaching techniques in place to reduce injury and improve skill levels. Pop Warner coaches should insure that the stretches are appropriate for the participants’ age group. Before engaging in stretching a brief warm up should consist of exercise aimed at increasing heart rate, blood flow and muscle temperature. You can do this by making it fun and implementing a variety of drills that include hopping, jumping jacks, skipping, walking or jogging. Optimal warming is achieved within 5 to 15 minutes. This activity will also help to build coordination, motor skills and good body mechanics.

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Sample Stretching Excercises

Below are a few sample stretches that will help you to get started this season. The demonstrator in the photos is not of participant age to show that the Pop Warner coach can lead his/her participants in stretching exercises with ease.

	Neck Rolls: Stand upright with your hands on your hips. Slowly roll your head clockwise in a circular motion using your full range of motion for ten rotations. Repeat going counterclockwise.

		Across Body Arm Pull (Shoulders, Upper Back Stretch) Stand or sit upright with your back straight. Reach across your body with your left arm. Use your right hand to lightly pull and stretch the left arm as far and as close to your body as you can and hold. Repeat with other arm.

	Overhead Arm Pulls (Triceps, Shoulders, Upper Back Stretch) Stand or sit upright with your back straight. Reach up and behind your neck with your left arm. Use your right hand to lightly pull and stretch your left arm as far as you can and hold. Repeat with other arm.

	Hamstrings, Legs Crossed or sometimes called the Cross-Over Stand upright and cross your right foot over your left, keeping your legs straight. Bending at the waist, reach as far down as you can, and hold for 15 seconds. Repeat with other leg.

		Hamstrings, Legs Spread Stand upright and spread your legs slightly wider than shoulder width, keeping them straight. Bending at the waist, reach as far down as you can to the outside leg and hold. Repeat to the other leg, then reach straight down. Rest between each stretch.

	Sit and Reach / Seat Stretch (Hamstrings, Lower Back Stretch) Sit on the floor with both legs extended in front of you, legs together/feet flexed/hands on ankles. Reach forward as far as you can towards your feet, and hold for 15 seconds. Repeat three times.

	Seat Straddle Stretch (Not Pictured) Sit with legs spread; place both hands on same ankle. Bring chin to knee, keeping the leg straight. Hold for 15 seconds. Repeat three times. Repeat on opposite leg.

	Lower Leg Stretch (Lower Back Stretch) Sit on floor, legs straight out at sides. Bend left leg in at knee. Foot of straight leg upright, ankles and toes relaxed. Slowly bend forward from hips toward foot of straight leg until you feel stretch. Do not dip head forward at start of stretch. Hold 10 to 20 seconds. Repeat on other side.

	Butterfly or Lotus (Inner Thigh/Groin Stretch) Sit upright with your back straight and legs tucked in. Place soles together, drop knees toward the floor and hold your toes with your hands. Pull your feet in as close as you can to your body. With your elbows, lightly push your knees towards the floor as far as you can and hold. Lean forward, bringing chin to feet. Hold for 15 seconds. Repeat three times.

	Seated Back Twists/One Leg Over (Lower Back, Trunk, Thighs, Hips Stretch) Sit Upright with your back straight and right leg extended. Bend and cross your left leg over your right leg. Place your right forearm on the outside of your left leg, your left hand resting palm down on the floor next to you for balance. Twist your body to the left as far as you can and hold. Repeat to the other side.

	Inner Thigh Stretch Start in squat with your knees open, heels up and hands on the ground in front of you. Put more weight on your left foot and straighten your right out to the side. Don't jam your right knee, keep it slightly soft so you don't hyper-extend the joint. Then switch sides. Stretch each side twice. Hold stretch for 20 seconds or 5 long, take slow breaths.

	Ankle Rolls Sit on the floor, place your palms behind you on the floor, fingers pointing toward your hips. Extend your legs fully in front of you. Breathing freely and slowly, bend your right foot towards you, creating a right angle with the floor. Slowly rotate your foot clockwise for about 10-15 times then rotate it counterclockwise. Do not allow the knees to move. Repeat twice on the same foot then do the same to your left.

	Standard Sit-Ups (Upper Abs Stretch) Lie flat on your back with your knees bent and the soles of your feet flat on the floor. Elevate your tailbone about one inch above the floor. Place your hands on your ears. Use your abs to lift the upper half of your body as high as you can, hold the position for a second or two, then slowly return to your starting position.

	Standard Crunch (Upper Abs Stretch) (Not Pictured) Lie flat on your back with your knees elevated so that your shins are parallel with the floor. Elevate your tailbone about one inch above the floor. Place your hands on your ears. Use your abs to lift the upper half of your body. Once you have lifted your shoulders about thirty degrees off the floor, hold the position for a second or two, then slowly return to the starting position and repeat.

	Elbow to Knee, Sit Ups (Not Pictured) Lie flat on your back with soles of your feet flat on the floor. Place your hands on your ears. Use your abs to raise your upper body forward while lifting your left foot off the floor so that your knee comes towards your head. Touch your knee to its opposite elbow. Hold that position for a second or two with your abs flexed. Slowly lower yourself back to the starting position and repeat the same movements with your right knee and left elbow.

	Push Ups (Chest, Shoulders, Triceps) Lie face down on the floor with your back straight and palms on the floor, shoulder width apart, your legs locked, and your toes on the floor with your heels in the air. Begin to lift by pushing your body upward off the floor until your arms are fully extended. Slowly lower yourself until your chest is about an inch from the floor with legs remaining locked. Come to a brief, complete stop before continuing.

	Back Arch or Back Extensors Stretch- sometimes called Cobra Pose or Spine Curve Lie on your stomach. Raise yourself up onto your forearms. Tuck your chin in and push yourself up so as to straighten your elbows. Do not use your back muscles to help you up (strictly arm strength). Relax your back in that position. Then lower yourself back onto the floor using only your arms.

	Standing Quad Stretch (Quadriceps Stretch) Stand upright on your leg. Grab your ankle and pull it back as far as you can towards your buttocks and hold. Repeat with other leg.

	Lower Leg Stretch (Lower Back Stretch) Sit on floor, legs straight out at sides. Bend left leg in at knee. Foot of straight leg upright, ankles and toes relaxed. Slowly bend forward from hips toward foot of straight leg until you feel stretch. Do not dip head forward at start of stretch. Hold 10 to 20 seconds. Repeat on other side.

Sample Warm-up Excercises

	Crab Walk (Upper Body Exercise) Similar to a Bear Walk, get into a reverse press up position then walk around on your hands and feet, excellent for triceps’ endurance.

	Front/Side Leg Kicks (Flexibility) Can be performed sitting on the floor or in a standing position; Kick/extend the leg straight out in front or to the side and place/touch back down to the floor, repeat on the other leg.

	Front Walking Lunges or Mountain Walk (Lower Body Exercise) Stand upright with your feet together, keep your back straight and your head tilted up. Lift with everything remaining still; slowly take a large step forward with one leg, bending both knees. The weight on your back foot should come up on your toes, and the knee on your back leg should come very close but not touch the floor. With the extended leg, thrust yourself back to the start position. The entire lift should be in one fluid motion.