Elite Training Center

This is an example static stretching routine which is performed after the workout is finished and after an adequate cool down. NOTE: This static workout should be performed after a cool down is performed to return the body to normal resting conditions. Static stretching should be performed slowly and held at the end of the stretch for at least 60 seconds.

This is a general static routine, a specialized routine should be performed after each workout.

Calf: Gastrocnemius

a) Wall Calf Stretch

• Stand away from a wall and lean on it.
• Bend your front leg and place your weight on it with the other leg straight and behind you.
• Heel of straight leg on ground, toes of both legs pointing forward
• Slowly lean forward moving your hips forward until a stretch is felt in the straight leg.

b) Calf Board or Stair

• A piece of wood placed on an angle on a raised object such as a stair works as a calf board (angle of slope should be about 30-45 degrees).
• Same principles as wall calf stretch.

Calf: Soleus

a) Wall Calf Stretch

• Stand away from a wall or fixed object and lean on it.
• Bend your front leg with your weight on it, have the other leg straight out behind it.
• Bend the rear leg at the knee slightly and lean forward while dropping the hips down and 
forward (lower yourself into the stretch, slight lunge position with weight still supported on 
wall) until you feel a stretch at the lower area of your calf
• Keep the heel of your rear foot on the ground and toes of both feet pointed forward.

b) Calf Board or Stair

• A stair, piece of wood placed on an angle on a raised object such as a stair, or calf board
• Same principles as soleus

Hamstrings

• Lie flat on your back with one leg placed up against the wall and the other leg extended through an opening such as a doorway etc
• Shoulders, hips and head should be square to the wall not on an angle
• The leg to be stretched should be slightly bent so the pull of the stretch is felt in the muscle not 
behind the knee
• The non- stretched leg should be straight and on the ground, kneecap pointing to the sky, and in 
line with the stretched leg forcing your hips to stay on the ground

Variation: Lying Rope Stretch

• Lie flat on your back with the towel/rope wrapped around the heel of the leg to be stretched and the other leg extended straight out along the ground
• Using the towel slowly pull the leg to be stretched up until a stretch is felt
• The leg should be slightly bent and the stretch should be felt in the muscle belly, not as much 
behind the knee (that indicates calf involvement)
• Bottom leg should remain on the ground, kneecap pointing to the sky

Quadriceps

• Stand on your left leg using a wall to balance on with your hand
• Bend your right leg at the knee gripping it in front of the ankle
• Gently pull the heel of the right foot toward your backside
• Square your hips to face the wall
• Push your pelvis forward until you feel a stretch
• Do not lean forward to increase the stretch
• Switch legs and repeat

Variation: Lying Down

• Same principles as above but lying on your side

Hip Rotators/Glutes

• Lie flat on your back, cross your right leg over your left knee (your right leg should rest on your left knee just above the ankle)
Place your hands behind your left knee and pull it towards your chest until a stretch is felt
• Using your right elbow press outward on your right knee gently until a stretch is felt on the outside of your hip and hold. Make sure your shoulders and hips are square
• Rotate your pelvis back and into the ground to increase the effectiveness of the stretch.
• Switch legs and repeat

Variation: Wall Stretch

• Non Stretched leg can be placed on the wall
• In standing stretched leg can be placed on table/bench slightly lower than waist height

Hip Flexor

• Assume a lunge position with the left leg forward and the right leg extended back with a bend in the knee and balance on the toes of the right foot
• Square your hips and tilt your pelvis forward, even weight over both legs
• Clasp hands together in “prayer” pose and extend arms up over head to increase the stretch
• Switch legs and repeat

Variation: Standing Hip Flexor

• Same principle as above but in standing position