The most common lengthening technique involves static stretching, which improves functional flexibility. Bring each stretch to a point of tension and hold for 20 to 30 seconds.

Calf Muscle
• Extend arms straight ahead and place hands against wall
• Take one step back with right foot from wall and lean forward, keeping heel of right foot flat on ground
• Perform one set of the following stretches: right foot pointed forward, right foot slightly turned in, right foot slightly pointed out
• Perform with opposite leg

IT Band (Outside of Thigh)
• Stand and bring right leg behind left leg
• Lean forward and bend left knee while pushing right leg away from body
• Repeat for specified reps; perform set with opposite leg

Coaching Point: Keep back leg straight

Outside Hamstring
• Lie on back and bring right knee to chest
• Straighten leg to point of tension while holding thigh against chest
• Repeat for specified reps; perform set with opposite leg