“Speed kills.” famous words from Raiders owner AL Davis. Davis believed everything in the game could be taught, but speed was a gift from God.

In one sense he is correct, look at Deion Sanders, he ran a 40 in 4.57…BACKWARDS! And I would wager money that Reggie Bush was never slow.

Now having said that, there are things you can do to improve upon what you’ve been given. It’s this work in between that separates the ones that make from the ones that don’t.

Football players are synonymous with weightlifting but because of this need to be bigger and stronger than the next guy, what I see happening is players having exceptionally tight muscles.

Tight muscles don’t move as well as loose muscles. Sprinters are notorious for their stretching. But you say “PT, I’m not the sprinter type, I’m a lineman or linebacker.” and to you I say “are you aware that that most shot putters who are upwards of 6’4 & 300lbs have excellent flexibility?” Even some 300 pound Olympic lifters can do the splits! If you can’t back squat below parallel (hamstring over covering calf) you need to improve your flexibility.

There are many forms of stretching, however for this article we’re going to look at the one most people know, static stretching.

A few pointers on flexibility and static stretching;
1. Never stretch a cold muscle. Muscles are like elastic bands, a warm one stretches better than a cold one. Always warm up before you stretch. One of my biggest pet peeve is seeing people enter the gym and then go and lift. This leads to rule number 2.

2. Do not static stretch before you lift! Pre-lifting is not the time to work on improving your flexibility. It’s more beneficial to do this after you lift. However, the best option is to stretch 4 hours before or 4 hours after you lift.
3. Finally, be patient and gentle. It takes time, but its well worth the little effort it takes.

You don’t have to do your whole body each time you stretch but make a concentrated effort to keep your hips loose. If I was to give you 3 stretches to do everyday I’d say:

1. Hip Flexor Stretch. Get into a lunge position, back knee on the floor. Now drive your hips forward. And reach up as high as you can with both hands.

2. 90-90 Hip Stretch. Sit as pictured above. With knees at right angles. Now lean forwards over the front knee, hold. Now lean over your lead ankle, hold. Then switch positions of your legs and repeat as needed.

3. Doorway Hamstring Stretch. Lie face up in a doorway, with one leg against the frame. The opposite leg will either be bent at 90 degrees or straight along the floor depending on your level of flexibility. Keep your shoulders and head relaxed on the floor. The more flexible you are the closer to the door frame you’ll be able have your butt cheek.

So there you have it, 3 simple stretches you can do while you watch television. A little effort will go along way. If speed truly kills, on the field you’re either the hunter or the hunted. What side of the equation do you want to be on?

Paul “PT” Thomas