The Children's Hospital of Philadelphia
Ready, Set, Prevent Video — Injury Prevention and Performance Enhancement Program — Dynamic Stretching
Narrator: Dynamic stretching further prepares muscles for activity while also addressing common flexibility deficits in younger athletes. The athlete must use proper form while stretching.
The Inchworm Stretch -- From a modified push-up position slowly walk your feet toward your hands keeping your knees straight and back flat while pushing your heels toward the ground. When you feel the stretch in the back of your legs, pause for two seconds, then walk your hands forward. Repeat this sequence 5 times.
The Spider Stretch -- Begin in a push-up position. Bring one leg forward until your foot is next to your hand. Push your hips toward the ground while keeping your back knee straight. Pause for two seconds and repeat on the opposite side. You should feel a stretch in the hips and groin. Repeat 5 times on each side.
The Straight-leg March -- Lift your arms straight out in front. While walking forward, kick one leg up toward your hands, keeping your knees straight and toes up. Repeat on the opposite leg. Make sure to keep your back straight. Do not round your lower back. Repeat for a total of 10 kicks.
The Leg Cradle -- Step forward and lift one leg up. Grasp under your knee and ankle and gently pull your leg toward your chest until you feel a stretch. Release the leg. Step forward and repeat on the other side. Continue walking forward alternating legs for a total of 10 cradles. Make sure to keep your head and trunk upright and do not round your lower back.