Stretching one's hamstring muscle is crucial, especially in a sport such as track and field, as Verona's senior standout Brandon Hillman demonstrates here as he gets ready for a recent workout at the Hillbillies' track facility. (Sideline Chatter photo)

Warming Up, Including Stretching
Preps Athletes For Practice & Games
By Dave Grancaguolo, PT, DPT
for sidelinechatter.com

As an athlete you have to keep your body warm and ready for the demands of your sport.

THIS MEANS:

• Significant warm-up prior to PRACTICE or a GAME
• Prepare yourself at GAME SPEED
• Proper cool – down
• Sufficient diet and sleep

1. Make sure that you stretch:

a. Quadriceps (thigh muscles): hold for greater than 45 seconds five times each side

b. Hamstrings (hurdle stretch): hold for greater than 45 seconds five times each side

c. Calf muscles: hold for greater than 45 seconds five times each side

d. Upper Body Stretches

• arm circles: arms out to side (make small clockwise and counterclockwise circles 30 times each way)
• arm stretches: raise arms straight up into the air and stretch them towards the ceiling (hold for 30-45 seconds; 5 times)
• back stretch: place your hands on your hips and extend backwards (hold for 45 seconds; 5 times)
• back stretch:
• raise right arm up in the air towards the ceiling
• then lean body towards the left side
• hold for 45 seconds; 5 times
• perform same activity for the opposite side

e. Back stretch:

• place hands on your waist
• rotate your body towards the right side (twist)
• hold for 45 seconds; 5 times
• perform the same motion for the opposite side

2. Getting Ready At Game Speed:

After stretching… make sure that your perform some dynamic activities to get the body ready for your SPECIFIC SPORT

• sprinting activities: 5 times
• perform lateral shuffles (5 times) back and forth
• skipping / jumping (back and forth: 5 times)

3. Proper cool down

After playing / practicing perform some gentle stretches (AS DESCRIBED ABOVE)

4. Sufficient Diet and Sleep

Take care of your body: Eat a well balanced breakfast / lunch / dinner

Stay hydrated & get enough sleep

IF you want your body to play hard and work at its optimal level, you have to TAKE CARE OF IT!!!!

ENJOY THE SEASON

---Dave Grancaguolo, PT, DPT
from Caldwell Therapy Center

(Looking for an expert physical therapist trained to meet your individual needs or to help in your injury rehabilitation, call the Caldwell Therapy Center at 973-575-7576 or stop by the office located at 700 Passaic Ave., West Caldwell. For more information, click on their ad on this page, Dave G. is one of the fine PT's available on staff to work with you!)

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