Warm-Ups and Stretches The Sacramento Sirens go through a series of stretches before every practice and game. These stretches are designed to prepare every part of the body for the physical workout the players will undertake during practice or a game. Here are the stretching exercises in the order they are completed. Stretch Up: Stand on tiptoe with your arms extended to the sky. Hold this position for about ten seconds. Repeat. Torso Twist: Swing your upper body from side to side for about fifteen seconds to loosen the lower back. Arm Circles: Rotate arms backwards ten times and then forwards ten times. Arm Stretches: Reach with your right arm across your chest. Take hold of your elbow with your left hand and pull your right arm. Hold for about twenty seconds. Repeat with your left arm. Triceps Stretch: Place your right arm behind your head. Grab your right elbow with your left hand and pull your elbow down. Hold for about fifteen seconds. Repeat with your left arm. Side Lunges: Stand with your legs spread apart. Point your right foot to the side and then lean over your right foot keeping the left leg straight. Bend your right leg at the knee going down as far as you can. You should feel the stretch in your left inner thigh. Repeat on the left side. Complete this exercise by bending over at the waist and reaching between your legs and back as far as you can. Forward Lunges: Standing with your hands on your hips, take one step with your right foot forward. Keeping your left leg straight, bend your right knee keeping your hips forward. Hold for about fifteen seconds. Repeat with your left leg. Calf Stretch: Go into the push-up position. Place one leg over the other. Flex your ankle slowly and try to put your heel as close to the ground as possible. Hold for fifteen seconds. Repeat with other leg. Hurdler's Stretch: Sit on floor with one leg forward and the other leg bent in with your foot against your knee of the straight leg. Bend forward at the waist as far as possible. Hold for about fifteen seconds. Repeat with other leg. Butterfly: Bend your legs in and bring both feet to the center with your soles touching. Try to put your knees as far down as possible. Hold for about fifteen seconds. Hollywoods: While sitting on the floor, place your left leg forward and cross your left leg with your right leg putting your foot flat on the floor next to your left knee. Then twist your body at the waist to the left. Place your hand on the floor behind you and look back over your shoulder. Hold for fifteen seconds. Repeat with the other side. Shoulder Stretch: While sitting on the floor, place your hands flat on the floor behind you. Hold for about fifteen seconds. Glut Stretches: Lie flat on your back on the floor. Bring your right knee to your chest and hold for about fifteen seconds. Extend your right leg up, grasp at the knee with both hands and gently pull your leg towards your body. Keep your leg straight. Now, twisting at the waist, bring your leg across your body and attempt to touch your toes to the floor. Keep your shoulders on the floor at all times. Repeat with the left leg. Figure Fours: Lie on your back. Bending your legs and place your feet flat on the floor. Place your right ankle on your left knee. Now raise your left leg pushing your right leg towards you. Hold for fifteen seconds. Repeat with other leg. Sirens Jacks: Sirens Jacks are just like jumping jacks with Sacramento spelled out. On the first jump, with arms over your head and legs out to each side, shout "S". On the third jump, shout "A". On the fifth jump, shout "C". On the seventh jump, shout "R". On the ninth jump, shout "A". The last letters, "MENTO", will be shouted on every movement of the jumping jack. So, "M" is shouted with the arms over the head, and "E" is shouted when your arms are at your sides, "N" with arms over the head, "T" with your arms at your sides, and "O" with your arms over your head. Do two more jumping jacks with no shouts. For the last three jumping jacks shout "SIRENS" when your arms are over your head and then finish by shouting "HIT" while landing with your fists out in front of you and your knees bent. If this is all too confusing, come to a Sirens game and watch us during warm-ups to learn Sirens Jacks! Back