Performance Stretching for Multi Sport

Lee Zohlman
Year Released: 2004

Categories: Athletic Stretch

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Filmed by Endurance Films, you'll stretch your way to better performance for your individual sport and help prevent injuries.

You can choose to perform all 3 sections or any section you choose. If you choose all 3, you'll be stretching for approximately 40 minutes and hit all muscle groups. (as an added bonus you can choose "sport specific" stretches for the following sports: cycling, golf, running, tennis or swimming or choose partner stretches, swiss ball stretches or strap stretches)


*Sport Specific Stretches

There is no warmup so before beginning the program it would be wise to either warm up with your chosen sport or any cardio of your choice. (you never want to stretch when your muscles are cold)

The music is instrumental and worked well with the stretches. The outdoor setting offered a relaxing feel. (filmed on and near the beach/water)

Section 1: Performance

The focus in this segment is back, hamstrings, neck, shoulders, calves, hip flexors, quads and glutes. This one was filmed on a deck overlooking the beach. Beginning with a modified sun salute you'll then work into neck stretches. Next you'll perform a few shoulder rolls to warm up that area. Moving again into sun salutation, you'll then move into down dog. From here you'll perform stretches for the calves, hip flexors and quads. Cat/cow stretches and releases the chest and spine. Relax into child's pose. Next you'll be performing a side lying quadricep stretch followed by a stretch for the lats and shoulders.

Section 2: Supine

In this section you'll focus on lower back, torso, hamstrings, glutes, thighs and hips. Performed on the beach, you'll start with knees to chest pose. You will then pull one leg up to stretch the hamstring. A crossover stretch/twist follows. Then you'll move the same leg out to the side to stretch the inner thigh. A deep reclining hip opener is next.

Section 3: Recovery

Again on the beach, the focus is still on the low back, hamstrings, glutes, and inner thighs but you'll also work on the lateral torso, IT band, rear shoulders, lats, abs, chest, biceps and triceps. (making this section a great after workout stretch session) A nice forward bend begins followed by butterfly pose to stretch the inner thighs and groin. One legged forward stretch with different hand placements hit all heads of the hamstring muscle. Seated twist into a hip/outer thigh stretch follows. A nice back stretch is followed by cobra, which stretches the abdominal wall. Moving to standing, you'll perform some side bends and forward folds. Some wonderful standing upper body stretches make this segment a complete & comprehensive total body session.

Instructor Comments: for clips/info