Exercise #1: Bird Stretch
Goal:Â Help the athlete with hip tightness during tumbling.
Objective:Â Increase the overall flexibility of the athletes hips
Description:Â Using a modified lunge athletes will work on increasing their hip flexibility with a floor stretch.
Equipment: None          Â
Reps: 2 reps per side Time: 20 – 30 seconds
Step 1:Â Have the athlete get into a deep lunge on the ground where their front foot and leg are tucked underneath their hip and their other leg is straight behind them.
Step 2:Â From there the athlete will lay forward on the leg that is tucked underneath them to perform the desired stretch on both legs.
Things to Watch for: Make sure that the leg that is tucked underneath the athlete is adjusted so they feel the stretch in their hip. This can be achieved by creating a 90 degree angle with that leg before they lay down on it.
Skills This Helps:Â Limber skills
Challenge Yourself:Â Hold the stretch 40 – 50 seconds.
Video of Exercise:Â https://youtu.be/0X3Z2uI2MoY