Stretching will allow you to play at your peak level, and will help your body prepare for activity. Follow this detailed stretching plan every time before you step on the field.

First things first, let’s clear up a few things about how to perform your stretches. You should never stretch to the point where you feel pain. Also, they should be performed slowly. A quick thrust in your stretch can lead to injury. Each stretch should be held for 15-30 seconds, and repeated three to five times.

We recommend doing your stretches in the order we have them listed below. We start with the shoulder because you will use your shoulder while performing stretches for additional muscles.

1. Shoulder Circles: Bring your arms up to the side of your body so it would look as if you are making a cross with your body. Start rotating your arms in a small, tight circular motion. Gradually make your circles bigger, and then bring the circles back to the starting size. Repeat.

2. Shoulder Stretch: Hold your hands together behind your back. Extend your arms upwards as high as you can. You will have a tendency to lean forward, but try not to do so. You may find it helpful to have a teammate hold your hands for resistance.

3. Triceps Stretch: Put one arm behind your head, and use your opposite hand to pull your elbow behind your head. Repeat for your opposite arm.

4. Cross-Arm Stretch: Touch your opposite shoulder, and use your hand of the shoulder you are touching to pull your arm across your chest.

5. Trunk Rotations: Hold a bat above your head with one hand on each end of the bat. With your feet remaining in the same position, rotate your upper body to the right and then left in a controlled motion.

6. Side Bends: In the same starting position as your trunk rotation, bend to the right and then to the left at the waist.

7. Hamstring Stretch: It is as simple as touching your toes. You can do this standing or sitting, but be sure to use a slow controlled motion.

8. Quadriceps Stretch: Grab your ankle and stretch it backwards to your buttocks. You will probably want to use your opposite hand to balance yourself on something.

9. Lower-Back Stretch: These can be a little tricky, but give them a shot. Start while lying on your back. Use one hand to help pull your opposite knee across your body. Make sure to keep your arm that you are not using on the ground; your opposite shoulder blade should never leave the ground.

10. Groin Stretch: This is one of the most important stretches. It is last on the list only because you need to perform the above stretches before you can properly stretch your groin. You start by sitting on the ground with the bottom of your feet together. Simply hold your feet together at the toes, and begin to lean forward at the hips. You should try to keep your knees as close to the ground as possible without causing pain. Be sure to move slowly when stretching your groin because it is easy to injure.