Stretching and Recovery Programme for Games Players and
Runners
Developed by the Performance Services Unit at Ulster University
E mail wb.moore@ulster.ac.uk for further information
Participating in games sports and running can expose the muscles of the lower body to
impact forces that serve to cause muscle damage and shortening of the muscles, resulting in
compromised mobility. A recovery training session, consisting of foam rolling, mobilisation
drills and stretching can help to accelerate recovery, reduce muscle soreness and enhance
speed, power and economy of movement in subsequent training session or games. The
process can be further enhanced by utilising facilities such as ice baths, which are available
in the Sports Centre at Jordanstown.
Completing the foam rolling exercises on the muscle, prior to stretching, will allow the
muscles to relax and become much more responsive to the stretching. This workout should
be completed 3-4 times per week. The exercises will be most effective when completed late
in the evening, before retiring to bed because the muscles will remain in an elongated state
for an extended period of time.
General stretching information – complete each stretch four times on each muscle, holding
each stretch for six seconds. If a muscle group feels tight spend some extra time working on
it. Do not take a stretch to the point where pain is experienced. Breathe out slowly whilst
holding the stretch.
Foam rolling drills – if you are not familiar with foam rolling it can be quite uncomfortable for
the first few sessions. However, this would soon subside after a couple of weeks. Start of by
completing the foam rolling drills for one minute on each muscle. After a few weeks this can
increase to two minutes or longer on each muscle. Slowly move over the area trying to find
the sensitive spots (trigger points). Once located, concentrate pressure on these areas until
they are no longer sensitive.
Foam Roll Calfs
Place your calf on the foam roller while holding your body up. Roll the entire back of the calfs
from the knee to the ankle in an up and down motion with toes pointed up.
Wall ankle Mobilisations
Take a split foot stance with the forefoot touching the wall. Place your hands on the wall for
support. While keep the forefoot flat on the ground, with the toes facing the wall, rock the
knee back and forth towards the wall. Athletes with good mobility can move the foot further
away from the wall to increase range of motion. Complete 1 sets of 20 reps on each ankle.
The drill is more effective when shoes are removed. This is a mobilisation drill and there is
no need to hold the stretch position with the knee close to the wall. Simply move the knee
towards and away from the wall.
Foam Roll Hamstring
Place your hamstring on the foam roller while holding your body up. Roll the entire back of
the thigh from the bottom of the buttock to the knee in an up and down motion.
Bent knee hamstring stretch
Lay flat to the ground. Bend the knee and hold the leg so that the thigh is vertical. Keep the
toes pointed towards shins and slowly extend the leg until a stretch is felt
Foam Roll ITB
Place the foam roller on the floor take a side plank position with the outside of one hip over
the foam roller and the other leg in front for support. Roll the entire outside of the leg from
the pelvis to the knee in an up and down motion.
Foam Roll Quad
Place your quad on the foam roller using your arms and leg for support. Roll the entire front
of the thigh from the top of the hip to the top of the knee cap in an up and down motion.
Quad/hip flexor stretch
In the position below tense the glute muscles of right hip whilst pushing the hip forward, this
will intensify the stretch. To take the tension off between stretches relax the right glute and
push the hips back. Locating the knee closer to the wall will also increase the intensity of the
stretch. Repeat on opposite hip.
Foam Roll Adductors
Place your foam roller on the floor and lie on your stomach with the inside of one thigh over
the foam roller and the other leg straight on the floor for support. Roll the entire inside of the
thigh from the groin to the knee in a side to side motion.
Rocking Groin Stretch
Start on hands and knees, with the knees spread so as to feel a slight stretch in the groin. A
neutral spine should be kept (slight curve in low back) as the athlete rocks back until a
stretch is felt in the groin, this position is held for 1 second before returning to the start
position and repeating. Complete 5 of these rocking motions before moving the knees a few
inches apart and completing a further 5 rocking motions. Finally, move the knees a few
inches apart again and complete a final 5 rocking motions. It is important to maintain a slight
curve in the low back. This can be achieved by using slight rocking motions and completing
the exercise next to a mirror for feedback.
Foam Roll Glutes
Place your foam roller on the floor and sit on it having one foot over the opposite knee in a
figure four position. In this position lean onto the outside of the hip of the crossed leg and
massage the outside of the hip. In time, this exercise can be progressed by using a tennis
ball.
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Hip Stretch
Cross the left leg over the right knee as shown, with the right ankle resting on the left knee.
Draw the thigh of the right leg towards the chest to feel a stretch in the left hip. The stretch
can be assisted by pulling on the right leg, below the knee as shown in the photograph.