By: Karen Matteson-Yoder; Head Softball Coach at The University of California, Davis
The Flexibility Program is comprised of a series of stretches that are intended to increase your range of motion in order to prevent injury, increase performance, and prevent muscle “tightness” following workouts. Flexibility is crucial to obtaining maximal speed and jump height and preventing tightness that could compromise proper performance. The flexibility program should be performed following every workout.

BACK CARE

1. One Arm Dorsal Raise: Lie on your front, keeping your toes on the ground and placing one hand and forearm flat on the floor with the other hand resting on your forehead, palm facing the floor. Slowly lift one shoulder off the floor with your elbow pointing upward, keeping the other forearm flat on the ground. Lower under control and repeat 10 times each side, one repetition every two seconds.
2. Dorsal Raise: Progress to performing two arms dorsal raises; remember to keep both feet in contact with the floor at all times.
3. Hand Through: Rest both knees on the floor, under your buttocks, while keeping a straight back. Support your upper body by placing one hand on the floor. Extend the other arm across your body, twisting slowly at your waist to take the hand out to your opposite side. Repeat 10 times each side.
4. Superman: Rest on one knee and the opposite hand, keeping the knee below your hip and hand below your shoulder. Extend your other arm straight out to your front, while extending the opposite leg to your rear. Bring both your arm and leg back inward and repeat either on the same side or alternate sides, performing ten repetitions each side.
5. Side Bend: Stand with your feet pointing forward, double shoulder width apart, arms by your sides. Slide one hand down toward the knee, taking the other hand over your head and keeping your arm straight. Repeat the movement for the other side, equaling ten bends each side every thirty seconds.

UPPER BODY

1. Chest Opener: Stand with your feet pointing forward, double shoulder width apart, elbows at shoulder height, and your forearms parallel with the floor. Using smooth movements, extend the elbows back to the side of your body and then back behind you, keeping them straight and holding them at shoulder level. Concentrate on counting one second for each movement. Perform ten repetitions, turning your palms inward and then outward to work different muscles of the chest.
2. Extended Prayer: From a kneeling position, extend both hands out, fingers pointing forward. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward until you feel the stretch in your upper back and shoulders. Exhale, gently raising your chest down toward the floor.
3. Triceps: Extend one hand down the center of your back, fingers pointing downward, bent at the elbow. Gently pull the bent elbow with the opposite hand towards the center. Hold for 10 seconds and switch.
4. Bicep Wall Stretch: Place the palm, inner elbow, and shoulder of one arm against the wall. Keeping the arm in contact with the wall, exhale and slowly turn your body around to feel the stretch in your biceps and pectoral muscles. Adjust the hand position either higher or lower and repeat to stretch the various biceps and chest muscles.
5. Shoulder Strangle: Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. Exhale, slowly pulling your upper arm in toward your chest. Keep the hips and shoulders facing forward throughout the stretch.
6. Doorway: Stand in a doorway, placing your forearms and palms in contact with the doorframe. Exhale, slowly pushing your chest through the doorway, keeping your arms firmly on the frame. You can adjust the position of your hands to work different muscle fibers of the chest (Pectoral) muscles.

LOWER BODY

1. Hamstring Stretch: Lie on your back and place a hand towel around your ankle and grasping with one hand on each end. Then raise your leg while keeping the towel around your ankle and slowly pulling the straight leg up over your head until you feel a good stretch in your hamstring. Your other leg should be flat on the ground. (Switch Legs)
2. Knee Across Chest: Lay on your back- keep your shoulders flat on the ground and pull your bent leg across your body with your opposing hand. If the left leg is over the other, use your right hand to pull the left knee across your body. (Switch Legs)
3. Butter Fly Stretch: Sit up and place the bottom of your feet together and bring them into the center. Slowly apply constant pressure to the knees towards the ground for a stretch.
4. Toe Sniff: Bend one leg, grasping the ankle and shinbone with both hands. Keeping your back straight, exhale and pull the foot slowly up toward the opposite shoulder. This stretch is best performed against a wall to aid your balance; alternatively; it can be done lying down.
5. Raise Knee Pull In: Lie on your back, lifting and bending one leg so it makes a right angle. Place your other foot across the bent leg, using your hands if necessary. Aim to rest the foot above the knee on your thigh muscles. Exhale, slowly pulling the bent leg toward you, keeping your upper back and head in contact with the floor.
6. Hip Flexor: Rest one foot and knee on the floor, keeping your back straight. Use your front leg for balance, as you push the thigh of the rear leg forward while tilting the pelvis upward.

The value of an off-season conditioning program is an important element in sustaining excellence throughout an entire season. No matter what your goals are, consistency will prove to be the deciding factor in your results.

What you commit to today will effect how you play tomorrow!