By Ryanne Cunningham
Manager, Flow Yoga Studio
American football includes many positions, and each requires different stretches to maximize performance. This chapter outlines the poses that all football players need to help prevent injuries and enhance their performance on the field. Football injuries range from legs and ankles up through shoulders and arms. Focusing on these specific areas will decrease the chances of injury, as well as increase speed and flexibility, both of which will help when blocking, tackling, or extending for the ball. In addition to these specific areas, football players should take the time to stretch the whole body instead of just one part of the body to help in other motions used on the field. Each play is different and requires split-second movements that may require subtle areas of the body usually not associated with playing football. An example of such an area is the ankles. Most players focus most stretching on the large muscles. Ankle sit/toe sit has a great benefit to preventing ankle rolling, sprains, and even turf toe. Yoga can help keep these areas become flexible and adaptable.
The poses presented for this sport are for every position and for the whole body. Each pose was chosen to target areas football players generally have tightness in or areas that are injury prone. Take the time to hold each pose for 10 to 20 breaths or longer. Try to relax while holding the pose instead of fighting the stretch. Repeat a side that seems tighter, and hold it longer. Following these guidelines will help you stay loose, mobile, and ready for your next game.
Ankle Sit/Toe Sit
Figure 10.1a
Figure 10.1b
Whether you play on natural or artificial turf, the feet take a pounding during football games or practice. The ankle sit/toe sit sequence stretches the small muscles of the feet to provide relief and increase flexibility of the ankles. From downward-facing dog pose, bend both knees and lower to your hands and knees. Keep your toes curled under, and walk your hands back to your knees as you slowly take your hips to your heels. Lift your chest, aligning your shoulders over your hips. Sit tall; you have moved into toe sit (figure 10.1a). Next, walk your hands forward to return to your hands and knees. Uncurl your toes, and again walk your hands back to your knees. Sit on your heels; you have moved into ankle sit (figure 10.1b). Hold each pose for 10 to 20 breaths.
Pyramid Pose With Block
Figure 10.3
The explosive movements and speed required on the football field cause tight hamstrings in football players, and consequently hamstring pulls and strains are common in these athletes. Holding pyramid pose is key for flexibility in the hamstrings, which helps prevent injury. From downward-facing dog pose, step your right foot behind your right wrist. Hop your left foot a step forward and a step to the left, placing both feet flat on the mat and hip-width apart. Place a yoga block standing tall on the inside of your right foot. Place both hands on the block, keeping your arms straight, shoulders relaxed away from your ears, and spine long. Press into your right foot to straighten your right leg and to square your hips to the top of your mat (figure 10.2). You have moved into pyramid pose with a block.
Excerpted from Yoga for Athletes by Ryanne Cunningham (copyright 2017). Reprinted with permission from Human Kinetics. Find Yoga for Athletes at HumanKinetics.com, your local bookstore, or at major online bookstores.