Let’s be honest—a quick lap around the field and a few jumping jacks shouldn’t pass as a proper warm-up. Athletes prepare with balanced meals, carb-loading, hydration, supplements, and beyond. But when it comes to stretching? It’s often rushed, half-hearted, or skipped entirely. Ever wonder why the San Francisco 49ers have had so many non-contact injuries, especially this pre-season? They spend 3-4 minutes warming up.
That needs to change.
Stretching is not just a formality—it’s essential. It prepares the body to move, reduces the risk of injury, improves mobility, and sets the tone for real performance. Beyond the physical benefits, stretching as a team helps build camaraderie and focus before drills or games. But it’s also a time for each athlete to check in with their own body. Everyone’s flexibility and recovery needs are different, and learning how to address those early on builds smarter, stronger athletes.
Young players are still growing and still have so much potential. If we’re going to take youth sports seriously, then stretching has to be treated as part of the training—not just something tacked on.
What a Real Stretching Routine Should Look Like
By no means am I a sports therapist, but in the 15 years I was a multi-sport athlete, I never faced an injury. Here’s a simple, effective combo of dynamic stretches (before activity) and static stretches (after activity) that I credit for keeping me in the game and off the injury report.
Before Practice/Game – Dynamic Stretching (5–10 minutes)
These stretches get the blood flowing and prep the body for movement:
- Leg Swings – Front-to-back and side-to-side (10 each leg)
- Walking Lunges with Twist – Step forward, twist toward front leg (10 each leg)
- Frankenstein’s Walk forward and kick one leg up while reaching out and touching it with the opposite hand
- Mario Jumps- drive off one heel and extend the opposite arm as the lead leg lifts, then switch legs and arms in the air to land on the alternate leg.
- High Knees – Jog in place or across the field (30–45 seconds)
- Butt Kicks – Warm up hamstrings (30–45 seconds)
- Arm Circles & Crosses – Loosen shoulders and upper body (30 seconds each)
- Jog
After Practice/Game – Static Stretching (10–15 minutes)
These stretches help muscles recover and improve flexibility over time:
- Hamstring Stretch – Standing or seated, reach for your toes (hold 20–30 sec)
- Quad Stretch – Grab ankle, pull heel to glute, keep knees close (hold 20–30 sec)
- Butterfly Stretch – Sit, press soles of feet together, knees down (20–30 sec)
- Child’s Pose – Stretch lower back and relax the body (30+ seconds)
- Calf Stretch – Hands on wall, back leg straight and heel down (hold 30 sec)
Stretching isn’t a warm-up filler or a cool-down chore. It’s a skill, a habit, and a form of care that can keep athletes healthy and performing at their best. Let’s treat it like it matters because it does.
