Stretching – A circular formation is ideal shape to introduce stretching activities.
Static Stretches – Stretching while still with no vigorous movement. Stretch the major muscles, especially hamstring, groin, thigh, calf, and neck.
Arm Stretches – Stand with feet apart or sit with legs comfortably crossed. Extend arms over the head, bending them at the elbow. Wrap one hand around opposite arm just below the elbow, and gently pull the arm toward the head. Switch arms and repeat.
Neck Stretch – Tilt head gently front, back, and side to side in four directions. Repeat several times; do not roll the neck in circles.
Ankle Stretch – Keep heel on the ground while keeping toes raised high.
Calf Stretch – In a runner’s start position, lock knee, and shift body to lean forward. Rest hands on the front bent knee while leaning forward slightly stretching out the back leg by pressing the sole of the foot flat against the ground.
Groin Stretch – Stand with legs spread, bend one knee and shift body to lean towards that direction. Repeat with other leg. Or sit with the soles of the feet touching, knees bent, grasp ankles and tuck feet as close to the body as possible while at the same time applying gentle pressure on the knees with the elbows to push the knees downward.
Quad Stretch – Lift one leg behind the body, and clasp hand behind ankle.
Hamstring Stretch – Feet together, bend forward, rotate ball with hands around both legs. Or sit with legs parted and outstretched, one leg bent at the knee. Grasp ankle or shoe or straight leg and hold for several seconds. Repeat with the other leg.
Back Stretch – While seated, use the hands to roll a ball around the body and outstretched legs.
Stomach Stretch – Lay on ground on your back, raise hips, hold, and lower hips.
Thigh Stretch – Lie down on one side with legs outstretched, body in a straight line and one leg on top of the other. Support the raised trunk with one arm and use the other hand to grasp the ankle of the top leg and gently pull it back. Roll over onto other side and repeat.
Dynamic Stretches – Stretching while moving, skipping, hopping on one or both feet, running backwards, or sliding sideways.
Knee Kicks – Standing holding the ball in front of the body with arms bent at the elbows. Raise alternating knees to touch the ball.
Heel Kicks – Stand holding the ball behind you, kick alternating feet backward to touch the ball with the sole of the foot.
Hop-Along Knee Kicks – Perform the knee kick while taking little hops with one leg as the other is raised to touch the ball.
Do the Twist – Start walking, holding the ball in front of the body with arms bent at the elbows. While walking, twist the ball to the right, back to the front. and finally to the left.
Twist with the Twist – Do the twist while jogging or hopping.
Partner Passes – Pair up players with buddies or with a volunteer. Have them stand back-to-back with the player holding a ball. Player passes the ball to the buddy overhead, between the legs, and side to side.
Chain Passes – Make a line of players, or players and buddies, standing one behind the other. Pass the ball from the front of the line to the back as with partner passes, except when passing from side to side, alternate sides. The ball passes to one player on the right is passed to the next player on the left.
Dropped Ball – While holding the ball, raise arms high over the head and drop the ball onto the ground. Bend at the waist to pick up the ball.
Throw-Ins – Begin as with “dropped ball,” but then bring the arms behind the head and complete a throw to a partner, who picks up the ball and throws it back.