Stretching
Warming up before you take the field is essential to help prevent muscle injuries. Below are the procedures that NATS uses before each and every combine:
Stage 1 - Static Stretching
NOTE: Before you begin stretching it is recommended that you take a short jog to get your blood flowing to your muscles!
CALF STRETCHES / RAISES- Begin in the push-up position.
- Lean on right leg and push up with toes.
- Lean on left leg and push up with toes.
- Perform 10 calf raises on each leg.
- Begin in the push-up position.
- Walk your feet to your hands while keeping your legs straight.
- Return to the push-up position.
- Walk your hands to your feet while keeping your legs straight.
- Perform 2 reps for each direction.
- Place your feet shoulder width apart.
- Take a large step back with right leg and squat 5 times.
- Return to standing position.
- Take a large step back with left leg and squat 5 times.
- Perform 2 reps for each direction.
- While facing forward, take a large lateral step to the right.
- Make sure both feet are pointed forward.
- Lean to the right while keeping your left leg straight.
- Make sure your right knee is aligned with your right foot.
- Lean your right elbow on your right knee.
- Place your left hand on the ground in front of you.
- Place right hand on right knee and push yourself up to a standing position.
- Perform 10 reps for each direction.
Stage 2 - Dynamic Stretching
LUNGE and TWIST- Begin in a standing position.
- Take an extra large step forward with your right leg.
- Tap the left knee to the ground and twist your torso to the right. (Your right knee should be vertically aligned with your right foot)
- Push off of your right foot to begin your next step with your left leg.
- Tap the right knee to the ground and twist your torso to the left. (Your left knee should be vertically aligned with your left foot)
- Perform 20 reps for each leg.
- Begin in the standing position.
- Kick your heels to your bottocks, while using good arm swing.
- This is performed over the length of 20 yards.
- Repeat once.
- Begin in a crouched football position.
- Going to the left, shuffle your feet touching your heels together.
- Stay low and reach forward.
- This is performed over the length of 20 yards.
- Repeat once.
- Begin in a crouched football position.
- Going to the left, cross your right foot over your left, then your right behind your left.
- Be sure to stay low and turn your hips.
- Be quick.
- This is performed over the length of 20 yards.
- Repeat once in the opposite direction.
- Begin in a standing position.
- Back pedal for 10 yards the turn to the right and sprint for 10 yards.
- Repeat once turning to the left.
- Be quick.
- This is performed over the length of 20 yards.
- Repeat once in the opposite direction.
- Begin in a 3-point stance.
- Sprint for 10 yards, then slow down for 10 yards.
- Repeat once.
- Quick Links
- Calendar
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The NATS Events calendar provides you with critical dates for both academic and sports related events.While every effort is maintained to ensure the accuracy of the calendar, it is important that you verify important dates and events independently.
