Lower Body Stretches For After Basketball

Presented by Sarah MacColl at 2006 Not Too Late Basketball Camp

· On back, both knees to chest. Hold for 30 seconds

· On L side, knees in fetal position, arms extend from shoulder, R hand on L palm. Open arm to opposite side. Hold for 30 seconds. Switch sides.

· On back, R knee up at 90 degrees, L leg on floor: pull R knee over to L to stretch glutes. (not to floor – leave most of your body on your back, not rolling). Hold 2 seconds. Do this 10 times. Switch sides.

· On back: rope around ball of R foot. Put leg straight in air. Pull toes towards shin. Hold for 2 seconds. Do this 10 times. Switch legs.

· Sit up, bend R knee, pull ball of foot towards shin. Hold 2 seconds. Do this 10 times. Switch legs.

· On back, both legs in air at 90 degree angle. 30 ankle circles each direction. Then flex and point ankle 20 times.

· On back, rope around R instep, lift R leg in air. Hold 2 seconds. Do this 10 times. Switch legs.

· Stand: heel to buttock. Hold 30 seconds. Switch legs.