Instructions

1

Stretch the hamstrings by extending the left leg and bending the right leg back in the opposite direction. Keep your back straight and lean forward. Bring your chest toward your toes and reach for your toes. If you can reach your toes, hold the stretch for two seconds. If not, hold the stretch by putting your hands on the floor and keeping it for a count of two. Do the same with your right leg extended and your left leg back.
2

Stretch the quadriceps while in the standing position. Grab your left foot and lift it behind your body. Push your foot up and press your hips forward. However, do not rest that foot against your buttocks. Take your free hand and stretch it out to your sides and use it for balance. Do the same thing while holding your right foot.
3

Stretch out the groin from the sitting position. Sit on the ground and place the soles of both feet together with the knees out to the side. Lean forward and until you feel a slight pressure in the groin area. Hold the stretch for 3 to 5 seconds and repeat at least 5 times.
4

Stand with your feet shoulder-width apart to stretch out the waist and lower back. Arc your left arm and stretch toward to your right while resting your right arm on your right knee. Then reverse direction and perform it to the other side. Do this at least three times to each side.
5

Stretch out your neck before beginning a full-fledged practice or game. Stand and slowly turn your neck all the way to the right. Do not strain and try to push further than your neck will turn on its own. Then reverse and turn your neck to the left. Finally, tuck in your chin to your chest as far as it will go to stretch out the back of your neck.