WHS Stretches – has been developed for you by Pete our agility instructor to maximize our
WHS player’s development we would like for you to do these stretches before your Practices and
games.
1) Jog, foul pole to foul pole
2) Line up along foul line facing outfield. Captains facing team. Captains lead stretches.
3) 20 jumping jacks
4) posterior deltoid across the body stretch (dynamic for Bantam up)
5) Tricep pull-down (dynamic for Bantam up)
6) Arm circles forward and backward (large and small circles)
7) Arms create 90 degree angle at the elbow. Rotator cuff stretch
8) Upper body running stretch (latismus dorsi, anterior deltoid)
9) Light bulb stretch
10) Wrist and forearm stretches
11) Dynamic hugging stretch
12) Arms straight above head, fingers interlocked, side bends
13) Legs twice shoulder width, legs straight, arms straight, rotate torso
14) Legs twice shoulder width, legs straight; side bends toward each ankle (dynamic bantam up)
15) Legs twice shoulder width, legs straight; hamstring stretch forward, middle back (dynamic
bantam up)
16) Side lunges (dynamic bantam up)
17) Forward lunges with reach back
18) Squats
19) High knees
20) Tuck Jumps
21) Straight leg march, touch opposite foot
22) Sprints, length of base 1. 50%, 2. 75%, 3. 100%