Band Stretches

My last year at Ohio State, Coach Dick Hartzell came down from Youngstown, OH and put us through FlexBand routines.  This was some of the most demanding, but beneficial training I ever had.  These regiments promote flexibility, strength, injury prevention, and injury rehabilitation.  I knew at this moment, if I ever entered into the coaching ranks, I would most definitely want my players to have stretch bands as part of their strength and conditioning routine.

When athletes perform static stretches, they become bored and often neglect portions of their muscles to stretch.  By using the FlexBands, which promotes, “progressive resistance training,” athletes can isolate specific muscle groups.  Literally, when these stretches are done correctly, athletes can notice an instant increase in flexibility.  Done over time, your players become more flexible than they ever have been, which in turn decreases injuries dramatically.

Flexibility Routines

Below are some of the flexibility routines that our players preform.  Be sure to complete all stretches for one leg before transferring the band to the other.  The following directions are those that have been instructed by Jump Stretch Inc.

Ankles Inversion/ Eversion: Sitting on the floor, position the band around the back at the belt-line.  It is important to make sure there are no twists in the band.  Wrap the end of the band around the arch of the left foot, forming a loop.  Holding on the inner side of the band with both hands, turn the ankle in and out as far as it will go ten times.  Then, grasp the outer side of the band and turn the ankle out and then in ten times.

Calf Stretch: Reach down with both hands and adjust the loop so that it is around the ball of the foot.  With one hand on each side of the band below the knee, stretch the calf by pulling toward you with the band.  Then, point the toes away from the body.  Pull back and press out ten times.

Achilles Stretch: With the band still positioned around the ball of the foot, plant your heel on the floor close to your body.  Stretch out the Achilles by pulling the band toward you.  Hold the band against the knee for added resistance and press the toes toward the floor.  Repeat ten times.

1. It is now that you need to grasp the loop in both hands and transfer it to the right foot.  Repeat the Inversion/ Eversion, Calf, and Achilles stretches for the right ankle before proceeding.
   

2. After completing the ankle work for both legs, remove the band from the waist.
   

Hamstring Stretch: Re-wrap the band around the arch of the left foot.  Lie back on the floor and stretch the hamstring as far as it will go “walking” your hands up the band.  As you return your leg to the floor, let your hands slide down the band while still providing resistance.  (Repeat five times)  Then “walk” up the band to the top and lock out the knee.  Hold that position for five seconds.  Next, give a slight bend to the knee and lock it out again, keeping pressure on the Golgi tendons behind the knee.  Bend and lock out five times.

1. Proceed with the I- T Band, Hip Flexor, and Quad Stretches before switching band to the right foot.
   

Groin Stretch: With the loop of the band still around the arch of the left foot, grab the end of the band in your right hand.  With the left hand, grab the middle of the band and take the band behind the head, positioning the left elbow on the floor and the left leg out to the side as far as it will go.  Bend the knee slightly and lock it out.  Repeat ten times.

I- T Band Stretch: With the band still positioned around the arch of the foot, grab the end of the band with the left hand.  With your right hand, grab the middle of the band and take the band behind the head.  Set the elbow down on the floor and reach the leg across your body, keeping both shoulders on the ground.  Lock the knee and hold for five seconds. Next, bend the knee slightly and straighten ten times.  Add more pressure by pulling on the band and hold for five seconds.

1. Do not switch the band to the right leg until you have completed the Hip Flexor, and Quad Stretches for the left.
   

Hip Flexor Stretch:  With the band still positioned around the arch of the left foot, roll onto your right side with the knees bent.  Holding the top of the band above the head with both hands, move your leg around to stretch out the hip area.  Move your leg in any direction for about 15- 30 seconds.

Quad Stretches: While still holding onto the band with both hands behind the head and the band wrapped around the arch of the left foot, roll over onto your stomach.  Bend the knee and gently stretch out the quad.  Then, with the toes pointed toward the ceiling, lift the knee off the ground by pulling up on the band.  Repeat ten times.

1. Now, sit up and transfer the band to the right foot.  Repeat the Hamstring, I- T Band, Hip Flexor, and Quad Stretches for the right leg.  Once you switch legs, be sure to switch the right/ left hand positioning accordingly.