Stretching Tips for Young Athletes!
Whether your child is just starting pickleball or is active in multiple sports, stretching is a key part of keeping their body healthy, flexible, and ready to perform. Proper stretching helps prevent injuries, improves range of motion, and speeds up recovery after exercise. Here are some simple and effective stretching tips designed especially for young athletes.
Why Stretching Matters
Kids’ muscles and joints are still growing, so regular stretching can improve flexibility and reduce muscle tightness. It also prepares their bodies for physical activity, making movements safer and more efficient. Plus, stretching can be a calming routine that helps focus the mind before practice or games.
When to Stretch
Before Activity: Dynamic stretches (moving stretches) are best to warm up muscles and increase blood flow. Think leg swings, arm circles, and gentle lunges.
After Activity: Static stretches (holding a position) help lengthen muscles and improve flexibility. This is the best time to focus on major muscle groups.
Easy Stretches for Young Athletes
Hamstring Stretch: Sitting on the ground with legs extended, reach toward the toes without bouncing. Hold for 15-20 seconds.
Quad Stretch: Standing on one foot, pull the other foot behind toward the buttocks, keeping knees close. Hold for 15-20 seconds on each side.
Shoulder Stretch: Bring one arm across the chest and use the other arm to gently press it closer. Hold for 15-20 seconds on each side.
Calf Stretch: Stand facing a wall, step one foot back and press the heel down, keeping the back leg straight. Hold for 15-20 seconds on each side.
Child’s Pose: Kneel on the floor, sit back on the heels, and stretch arms forward on the ground. Hold for 30 seconds to relax the back and shoulders.
Tips for Safe Stretching
Always warm up a bit before stretching to avoid muscle strain.
Never force a stretch — it should feel gentle and not painful.
Encourage slow, deep breathing to help muscles relax.
Make stretching fun by turning it into a game or stretching together as a family.
Incorporating Stretching Into Your Child’s Routine
Adding just 5–10 minutes of stretching before and after play can make a big difference in your child’s performance and well-being. As a coach, I encourage all my students to make stretching a regular habit — it sets the foundation for a healthy, active lifestyle.mber, the best gear is the gear that encourages your child to get on the court and have fun!
