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Flexibility Routine
FOR ALL SPORTS
Invented by Coach Dick Hartzell, this program has been utilized by athletes at the
scholastic, collegiate and professional level to increase flexibility and reduce
injuries.
The Flex Band® Flexibility Routine is dynamic variable resisted active isolated
ballistic stretching. In short, this routine is based on the concept of “stretch like
you play.” When the Flex Band® Flexibility Routine is completed, the muscle are
stimulated and excited, therefore ready to perform athletic activity.
1) Ankles (Inversion/Eversion)
Sitting on the floor, position the band around the back at the belt-line. Wrap the
end of the band around the arch of the left foot, forming a loop. Holding onto the
inner side of the band with both hands, turn the ankle in and out as far as it will
go 10 times. Then, grasp the outer side of the band and turn the ankle out and
then in 10 times.
Proceed with Calf and Achilles Stretches before transferring band to right foot.
2) Calf Stretch
Reach down with both hands and adjust the loop so that it is around the ball of
the foot. With one hand on each side of the band below the knee, stretch the calf
by pulling toward you with the band (dorsiflexion). Then, point the toes away from
the body (plantar flexion). Pull back and press out 10 times.
Proceed with Achilles Stretch before transferring band to right foot.
3) Achilles Stretch
With the band still positioned around the ball of the foot, plant your heel on the
floor close to your body. Stretch out the Achilles by pulling the band toward you.
Hold the band against the knee for added resistance and press the toes toward
the floor. Repeat 10 times.
Transfer the band to the right foot and repeat theInversion/Eversion, Calf and
Achilles Stretches.
After completing the Ankle Work for both legs, remove the band from around the
waist.
4) Hamstring Stretch
Re-wrap the band around the arch of the left foot. Lie back on the floor and stretch
the hamstring as far as it will go by “walking” your hands up the band. As you
return your leg to the floor, let your hands slide down the band while still providing
resistance. Repeat 5 times. Then “walk up the band to the top and lock out the
knee. Hold that position for 5 seconds. Next, give a slight bend to the knee and
lock it out again, keeping pressure on the Golgi tendons behind the knee. Bend
and lock out 5 times. Then, stretch back and hold again for 5 seconds.
Proceed with Groin, I-T Band, Hip Flexor and Quad Stretches before switching
band to the right foot.
5) Groin Stretch
With the loop of the band still around the arch of the left foot, grasp the end of the
band in your right hand. Bend your right knee bringing your foot close to your
body. With the left hand, grasp the middle of the band and take the band behind
the head, positioning the left elbow on the floor and the left leg out to the side as
far as it will go. Bend the knee slightly and then lock it out. Repeat 10 times.
6) I-T Band Stretch
With the band still positioned around the arch of the foot, grab the end of the band
with your left hand. With your right hand, grasp the middle of the band and take
the band behind your head. Set the elbow down on the floor and reach the leg
across your body keeping both shoulders on the ground. Lock the knee and hold
for 5 seconds. Next, bend the knee slightly and straighten 10 times. Add more
pressure by pulling on the band and hold for 5 seconds.
7) Quad and Hip Flexor Stretch
With the band still positioned around the arch of the left foot, roll onto your right
side with the knees bent. Holding the top of the band above the head with both
hands, move your leg around to stretch out the hip area. Move your leg in any
direction for about 15-30 seconds.
8) Glute/Hamstring Strengthening
While still holding onto the band with both hands behind the head and the band
wrapped around the arch of your left foot, roll over onto your stomach. Bend the
knee and gently stretch out the quad. Then, with the toes pointing toward the
ceiling, lift the knee off the ground by pulling up on the band. Repeat 10 times.
Advanced athletes may then lift the knee further off the ground to stretch the upper
quad and strengthen the high hamstring/glute areas. Repeat 10 times.
Now sit up and transfer the band to your right foot. Repeat the Hamstring, Groin, I-
T Band and Hip Flexor/Quad Stretches plus the Glute Strengthening for the right
leg. Since instructions are shown for the left leg, be sure to switch all left/right
hand directions accordingly.
