X-Factor Team Stretch/Warmup w/ Scott Kemp

As you know by now I’m always emphasizing proper stretching and warm ups prior to any physical activity. This is obviously a great way to lower your risk of injury. Trust me, if you haven’t had a major injury, they suck so lets avoid these at all cost! In this video I go over the exact stretching and warm up routine I have designed for our team San Antonio X-Factor. We run through this every morning before practice as well as at events before each match. The other important aspect of a team stretch is to focus and get everyones minds on the same page. We circuit up so that we can all see each others faces. We laugh and tell a few jokes to get the jitters out but for the most part, it’s game time.

San Antonio Team Stretch:

• Seal Jacks 10
• Small shoulder circles  forward 10
• Large shoulder circles forward 10
• Small shoulder circles backwards 10
• Large shoulder circles backwards 10
• Feet together touch your toes 10 sec
• Right leg over left 10 sec
• Left leg over right 10 sec
• Splits down to center 10 sec
• Splits both hands to left foot 10 sec
• Splits both hands to right foot 10 sec
• Lunge on right knee 10 sec
• Hamstring stretch with left leg extended 10 sec
• Quad stretch by grabbing left foot to butt 10 sec
• Lunge on left knee 10 sec
• Hamstring stretch with right leg extended 10 sec
• Quad stretch by grabbing right foot to butt 10 sec
• Glute stretch with right leg across and in front 10 sec
• Glute stretch with left leg across and in front 10 sec
• Butterflys 10 sec
• Lower back 10 sec
• Calves 10 sec

**Optional: Jog a couple laps as a team around the field prior to the stretch/warmup