STRETCHING for LIFTING
-Lying Hamstring: Stretch: the athlete lies on his back with his legs straight and toe pointing up.
-Knee to Chest: the athlete bends the right leg at the knee pushing it toward his chest while keeping his left leg straight. Alternate legs.
-Lying Spinal Twist: the athlete pulls a bent leg over his straight leg, applying pressure to his bent knee and the opposite shoulder while keeping his shoulder flat against the floor.
-Hip Flexor: the athletes lying on stomach lifts the leg at the knee lifting up and back while also applying pressure to athlete lower back.
-Seated Split Legged Stretch (center): the athlete sits up with his straight out and spread ad wide as possible with his toes pointing up. Stretch down towards the center.
-Seated Split Legged Stretch (right and left): Same as the seated split legged stretch to the right and left side.
-Arm Flies: the athlete places his hands on the wall and turns their body around away for the hand. This pulls the hand behind the body.
-Torso Twists: the athlete needs a weight that is large enough to place their hands about waist length apart. Holding the weight at the waist turn from side to side stretching the torso.
-Arms Across the body: the athlete grabs above the elbow and pull it across the chest. Alternate stretch.
- Trapezius Pull : the athlete grabs above the elbow and pull the elbow and hand down towards the middle of the back.