Download Hamstring Stretch

Katie Veatch, Megan Hedgebeth, Brooke Norbeck,
Laura Nieberding, Derrick Cannon
Benefits of Stretching

Improves flexibility
 Decreases risk of injury
 Help move better during sport
Stretching Guidelines
Warm-up before stretching
 Perform each stretch for total of 1
minute

Dynamic Stretching

Purpose:
 Reduces muscle stiffness
○ Decreases chance for muscle tear

Guidelines:
 Can be used as part of warm-up

When to do it:
 Best when performed prior to competition
Static Stretching

Purpose:
 Improves flexibility

Guidelines:
 Apply and release stretch gradually
 Stretch to just before point of discomfort

When to do it:
 Best when used regularly to maintain flexibility
Stretching Activity
Group 1: Dynamic Stretching
 Group 2: Static Stretching

Hamstring Stretch
Glute Stretch
Hip Flexor Stretch
Calf Stretch
Chest Stretch
Neck Stretch
Shoulder Stretch
Strength Training
“Build muscle”
 Increase strength through the use of free
weights, machines, or own body weight
 Gradually increase resistance

Muscle Endurance Training
“Tone”
 Ability to hold a position for a long time
or repeatedly use a muscle
 Increase the length of time a position is
held or number of repetitions performed
 Use free weights, machines, or body
weight

Benefits of Resistance Exercise








Increase muscle strength and endurance
Protect against sports-related injuries
Improve performance in any sport
Prevent sport-specific muscle imbalances (by
strengthening ALL major muscle groups)
Improve balance
Strengthens bones
Maintain healthy weight
Improve confidence
Tips

To improve Muscle
Strength:

To improve Muscle
Endurance:
 Larger weight
 Smaller weight
 Low number of repetitions
 High number of repetitions
(6-12)
 2-3 sets
 Increase resistance when
3 sets of 10-12 repetitions
no longer causes fatigue
 4-5 sets
 Increase repetitions
before increasing weight
Tips
Use correct form!
 Avoid substitution
 Avoid overtraining

 Train muscles every other day or up to 5
days/ week
Fitness Competition
Group 1: Push up competition
 Group 2: Broad Jump competition
 Group 3: Sit up competition

Presidential Fitness Test Normal Values
NFL Combine Results
Broad Jump Test
Year
Best
Name
2000
10' 11"
Keaton, Curtis
2001
11' 2"
11' 2"
11' 2"
James, Cedric
Chambers, Chris
Carter, Jonathan
2002
10' 10"
Bierria, Terreal
10' 10"
Caldwell, Reche
2003
11' 5"
Fargas, Justin
2004
10' 11"
Hackett, D.J.
2005
2006
11' 5"
11' 1"
11' 1"
11' 1"
11' 0"
11' 4"
11' 3"
11' 0"
11' 3"
Starks, Scott
Blackmon, Will
Hawk, A.
Watkins, Pat
Daren Stone
Simpson, Jerome
Washington, Donald
Cook, Chris
J. Jones
2007
2008
2009
2010
2011
best ever 11' 5"
Justin Fargas and Scott Starks
Notes
Southern Cal
from 2003 and 2005
Jump Sequence
1. Lunge jump
2. Tuck jump
3. Squat jump
Push-ups
Traditional Push-Up
Modified Push-Up
Diamond Push-Up
Spiderman Push-Up
Abdominal Sequence
1. Bicycle Crunches
3. Plank
4. Side plank
2. Reverse Crunches
Lunges
Biceps Curls
Standing Row
3-Way Raise
1
2
3
Athletic Future - College
Recruitment
KNOW THE RULES!
 Make sure you are eligible!
http://www.ncaa.org/wps/wcm/connect/pub
lic/ncaa/eligibility/index.html
 Contact schools you are interested in
don’t wait for them to come to you

QUESTIONS???
References


Physical Activity Guidelines for Americans.
Chapter 3: Active children and adolescents [Web
page]. U.S. Department of Health and Human
Services.
http://www.health.gov/paguidelines/guidelines/cha
pter3.aspx. Accessed January 28.
Kisner K, Colby LA. Resistance exercise for
impaired muscle performance. In: Therpaeutic
Exercise. 5th ed. Jaypee Brothers Medical
Publishers Ltd; 147-164.