Stretch out your quads and thighs before sports; learn simple stretches for long muscles, flexibility, and protection from injury in this free video.
The first stretch I'm going to show you is for the quadricep muscle. The quadricep muscle is otherwise known as your thigh. Now this stretch is going to be done standing. It requires a little bit of balance. So if you don't have very good balance, I recommend that you do this next to a pole or something stable so you can hold on to it. You're going to find your place, bend both knees a little bit. And you're going bring up your lower leg. You?re going to hold onto your foot; the top of your foot. And, what I need you to do is you're going to place your knee down toward the ground. So your knee should be pointing down toward the ground. Ok. You want to hold this position. I would recommend holding this position for about fifteen to twenty seconds. You?re going to bring your heel in towards your glut, as I'm doing. You want to feel the stretch along the top of your thigh. What I don't want you to do, is to bring your knee back, as you see some people doing. Ok, that just places excess strain on the knee, which we don't need. Focusing on stretching the quadricep muscle, we don't need to bring the knee back at all, whatsoever. Keeping nice tall posture. Just bring your heel in toward your glut. Hold the stretch for about fifteen to twenty seconds. Make sure that the knee is pointed down towards the floor. And maintain that pose, once again, for about fifteen to twenty seconds.