Stretching and flexibility are key components for any exercise routine, but especially important in young athletes.  Young athletes are experiencing growth spurts in which the bones grow longer and muscles take longer to catch up with this growth.  Young athletes that keep the muscles flexible will benefit and be less likely to incur injuries.

GLUTE STRETCH

1. Lie on your back and pull one knee towards your chest.
2. You should feel a stretch in your glutes.
3. Hold for 10 - 20 seconds.

LOW BACK COBRA

1. Lie on your stomach in a pushup position.
2. Pushup with your hands while keeping your hips flat on the floor.
3. Your back should be in a hyperextended position.
4. Hold for the prescribed number of seconds and repeat.

HAMSTRING STRETCH on WALL

1. Lie on your back and place one leg straight up on a wall and the other leg across the knee.
2. Slide yourself towards the wall with your hips until a good stretch is felt in your hamstring.
3. Hold for 10 - 20 seconds and then repeat with the other leg.