10 Best Strength Training For Golf
Updated on: September 2023
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Flexibility Training for Football: Static and Dynamic Exercises
This article describes a series of flexibility exercises that limber and warm up the entire body in preparation for football training. Both static (without movement) and dynamic exercises are described and linked to related video footage.
Flexibility exercises should cover the whole body with the primary emphasis on body parts used most in executing football techniques. In general, coaches should ensure that players can perform the beginning exercises before teaching intermediate and advanced movements. Stretching movements can be performed statically (i.e., without movement) or dynamically (i.e., incorporating movement). Examples of flexibility exercises are provided below. Many other stretch variations are available. Coaches are encouraged to explore the stretch combinations that work best for their team taking into consideration the players' ages and experience level. The important point is to ensure that critical body parts are warmed and appropriately limber prior to engaging in strenuous football activities.
Static Exercises
Neck Isometrics
Purpose: Strengthen neck muscles throughout the full range of motion.
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Purpose: To loosen shoulder muscles in the horizontal transverse direction.
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Purpose: Loosen shoulder muscles extending over head.
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Purpose: Loosen lower back muscles.
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Purpose: Loosen ham string muscles.
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Purpose: Stretch ham strings to increase range of movement.
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Purpose: Stretch hamstrings beyond normal range of movement.
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Purpose: Loosen thigh muscles.
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Purpose: Stretch quadriceps and groin.
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Purpose: Loosen groin muscles.
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Purpose: Extend range of motion of groin muscles.
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Purpose: Stretch calf muscles.
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Neck Rotations
Purpose: Loosen neck muscles over full range of motion.
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Purpose: Loosen and warm up shoulder muscles.
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Purpose: Loosen hip joints.
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Purpose: Loosen waist.
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Purpose: Warm up hamstrings, quadriceps, knee joint, and loosen torso.
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Purpose: Loosen hamstring and gluteus muscles
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Purpose: Warm up legs and knee and hip joints
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Example Flexibility Training Routines
Flexibility training exercises should be conducted from a logical progression starting from the neck and proceeding down the body or starting with the legs and proceeding up the body. Different stretching sequences are best adapted for the workout intent. Some suggested flexibility training routines are provided below based on training season, be it off-season, pre-season, or in-season. When performing these routines, it should be noted that additional calisthenic and plyometric exercises can be inserted between flexibility exercises to enhance total body conditioning (these exercises will be the subject of a future article). Prior to beginning any of the flexibility routines outlined below, and particularly before performing any static stretching, it is important that appropriate warmup exercises are conducted. This could include a combination of jogging, jumping jacks, mountain climbers, and down-ups. However, the best approach is to warm-up by engaging in a football-related activity such as catching passes or working on special teams coverages. These warm-up activities should not be conducted at full speed, however, until appropriate flexibility routines have been completed.
Off-Season Flexibility Routine
Off-season training programs should be based on improving overall strength and power. Flexibility training should, therefore, be focused on loosening and warming up muscles to support increased loads. An example exercise progression is as follows:
Pre-season training programs should be based primarily on improving speed and agility. Flexibility exercises should, therefore, be focused on enhancing full muscle range of motion, paying particular attention to the leg muscles. An example exercise progression is as follows:
In-season training programs should be focused on game preparation. Flexibility exercises should include movements designed to prepare the player for muscle movements under contact. Stretching routines are typically performed at the start of each practice. Less time is typically available at the start of practices to stretch during in-season training. Therefore, it is important that dynamic movements be incorporated to the maximum extent feasible as these exercises typically warm up muscle groups more efficiently over a shorter time period. An example exercise progression is as follows:
