Recovery and stretching program for

Athletes
Created by Emilio Pucci

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 Table of Contents
Pages:
1. Hamstring 3

2. Quad 4,5

3. Hips 6

4. Back (Lower/ Higher) 7

5. Calf 8

6. Shoulder mobility 9,10

7. Dynamic warm-ups 11

8. Foam rolling 12

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Hamstrings

Sit and Reach Hamstring

This stretch is when a person sits down on the
ground and has one leg straight and one leg
tucked in as shown in the picture above. Then
you reach the toe of your straight leg for 10-15
seconds then switch legs.

Swoops
For this hamstring stretch is a dynamic stretch.
The stretch works by walking and putting your
heel on the ground while your toe is facing up
off the ground at an angle. Then you reach
down and swoop through as shown in the
picture above. The stretch should be 10 steps.

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Quad

Dynamic/Standing Quad stretch

For this stretch you can do it walking or just standing. The way this stretch works is
you bend your knee with your ankle going toward your butt. Then you pull your ankle
up with your hand to add more force to deepen the strength as shown in the picture
below. While doing this stretch standing up you can hold onto something to have
balance. When doing this stretch in a dynamic warm up you should hold the stretch for
3 seconds long, when standing up you should hold this stretch for 10-15 seconds long.

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Sitting on knees Quad stretch

This particular stretch also improves knee flexibility as it stretches your quads out. The
way this stretch is instructed is you sit into a folded knee position. Then you lean back
slowly, as when you do this you should feel a stretch coming from your knees to your
quads. This stretch can last for 15-30 seconds then relax.