LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

COOL-DOWNSMake sure that players maintain good posturewhilst stretching, hold each stretch for 30 secondsand perform twice each (on each side if applicable).QUADSPlayer clasps ankle and pulls it up to their buttock.HIP FLEXORSPutting one foot forwards, player keeps the frontknee at 90 degrees. Player should keep this front legposition using the rear foot to creep the rear legbackwards. At the limit, player should push the groinarea forwards as far as possible.GLUTESPlayer crosses ankle over opposite knee and pullsflexed knee towards chest.UPPER BACKPlayer starts on knees with arms extended in contactwith the ground. Moves bottom backwards whilstkeeping arms straight to strech out the back.PARTNER PEC STRETCHPlayer A lies on ground with arms by side. Player Bgently pushes player A’s shoulders to the ground tostretch the chest.SHOULDERSPlayer crosses arm over chest and pulls it towardsthe chest with the opposite arm making sure thatthe arm being stretched is not held directly on theelbow.TRICEPSPlayer places hand behind neck and uses other armto gently pull elbow towards head.NECKKeeping shoulders square, player pushes ear towardsshoulder to stretch opposite side. Ensures shouldersdo not rise upwards.22