Meramec Challenge Paintball - Fitness & Conditioning

Fitness & Conditioning
Preparing for a Match:

One of the most important aspects of any exercise or fitness program is "flexibility". Anyone who is more flexible is less apt to be injured during exercise, sports participation or regular activity. Follow this stretching program once a day and you will become more flexible with every session. If you can't do it everyday, several times a week will also make you more flexible.

Don't ever bounce when performing any stretch and never stretch cold muscles. Always warm up with some easy physical activity before stretching. Don't stretch to the point of pain.

For reference only. Meramec Challenge Paintball suggest you contact a personal trainer or physician before any physical exertion.

STRETCH #1

• Starting Position: laying down on back
• Holding Time: 10 seconds
• Repetitions: 3-5 times
• Areas effected: abdomen, shoulders, arms, ankles, spine and back

Lay flat on back with arms and legs extended straight away from body. Point toes and arms as far away as possible. Hold for 10 seconds, then relax for 10 seconds. Repeat this 3-5 times.

STRETCH #2

• Starting Position: laying down on back
• Holding Time: 20 seconds (each side)
• Repetitions: 2-4 times
• Areas effected: Hips and lower back

Lay flat on back with arms along side of your body. Twist your lower body onto your right hip while keeping your shoulders flat on the floor. Bend you left knee and grab your left leg with your right hand. Pull to stretch your hip and lower back area. Hold for 20 seconds then stretch other side. Repeat this 2-4 times.

STRETCH #3

• Starting Position: laying flat on back with knees bent
• Holding Time: 15 seconds (each part)
• Repetitions: 2-4 times
• Areas effected: Back of neck and buttocks

Step 1: Lay flat on back with knees bent and your feet flat on the floor, place hands behind your head and pull your head forward. Hold for 15 seconds then relax your head back to original starting position. Repeat this step after completing step #2.

Step 2: From original starting position, reach arms forward and grab your legs from the back of your knees. Pull then to the sides of your chest and hold for 15 seconds. Repeat steps 1 & 2, 2-4 times.

STRETCH #4

• Starting Position: Sitting with feet out in front of you slightly spread.
• Holding Time: Rotate foot 15 times in each direction
• Repetitions: 2 times
• Area effected: ankle ligaments and ankles

From a sitting position with legs out in front of you and feet slightly spread apart, grab your right ankle with your right hand and pull you foot toward your chest. Rotate your foot in a clockwise and counterclockwise direction using your left hand to provide slight resistance. Repeat for other foot.

STRETCH #5

• Starting Position: Sitting upright with feet out in front of you.
• Holding Time: 20 seconds (each side)
• Repetitions: 2 times
• Area effected: hips and lower back

While sitting on the floor in an upright position and legs out in front of you, bend your knees and place your left elbow against it. Place your right hand on the floor behind you while twisting your upper body using your left hand to push. Your back must stay straight. Hold for 20 seconds. Repeat for other side.

STRETCH #6

• Starting Position: sitting with soles of feet together
• Holding Time: 30 seconds (each step)
• Repetitions: 2 times
• Areas effected: Back and groin area

Step 1: Sit on the floor with your knees bent out and the soles of your feet together. Grab your toes and pull yourself forward while keeping your back and neck straight pivoting from your hips. Hold for 30 seconds.

Step 2: From same starting position as step 1, grab your ankles and push your knees down toward the floor with your elbows. Hold for 30 seconds.

STRETCH #7

• Starting Position: standing with feet spread apart
• Holding Time: 20 seconds (each step)
• Repetitions: 1 time
• Areas effected: hip and groin area

Step 1: From a standing position with feet spread apart, carefully lower yourself by spreading your legs. Use your hands on the floor to brace yourself. The more flexible you become, the closer you will get to the floor. Hold this position for 20 seconds.

Step 2: From final position in part 1, sit on the floor with legs spread as far apart as you feel comfortable. With your back straight, lean forward as far as possible. The more flexible you become, the closer your chest will become to the floor. Hold for 20 seconds.

Step 3: From final position in step 2, twist your body to face your right foot. With your back straight, lean forward as far as possible toward your right foot. The more flexible you become, the closer your chest will be to your knee. Hold for 20 seconds.

Step 4: From final position in step 3, twist your body to face your left foot. With your back straight, lean forward as far as possible toward your left foot. The more flexible you become, the closer your chest will be to your knee. Hold for 20 seconds.

STRETCH #8

• Starting Position: kneeling down with toes pointed up
• Holding Time: 30 seconds
• Repetitions: 2 time
• Areas effected: forearms

Kneel down with toes in bent up position and place your hands on the floor in front of you with your fingers facing your knees. While keeping your hands flat on the floor, lean back. Hold for 30 seconds.

STRETCH #9

CAUTION!! Do NOT do this stretch if you have any problems or pain in your knees.

• Starting Position: Kneeling
• Holding Time: 20 seconds each part
• Repetitions: 1
• Areas effected: Neck muscles, ankles and quadriceps

Step #1: Kneel down with legs slightly spread apart and toes extended away from your body. Sit between your ankles and hold for 20 seconds while rotating your head in a complete circle.

Step #2: Directly from position in step #1, lean as far back as you feel comfortable. Hold this for 20 seconds. The more flexible you become, the closer your back will be to the floor.

STRETCH #10

• Starting Position: Kneeling
• Holding Time: 20 seconds each leg (parts 1 & 3), 30 seconds each leg (part 2)
• Repetitions: 1 Areas effected:
• Neck muscles, ankles and quadriceps

Step #1: From a kneeling position with toes flat on the floor, place your right leg forward until your right knee is directly over your right ankle. With your right foot flat on the floor and left knee touching the floor, lower the front of your hip to stretch your hip flexors and groin area. Hold this position for 20 seconds. Repeat for other leg.

Step #2: From a kneeling position with toes flat on the floor, place your right leg forward until your right knee is directly over your right ankle. Bend your left knee and grab your left ankle, pulling your heal toward your buttocks. Hold this position for 30 seconds. Repeat this for the other leg.

Step #3: From a kneeling position with left toes pointing away from your body, place your right leg forward until your right knee is directly over your right ankle. Continue moving your right foot forward, lowering your hips while keeping your back straight up. Gently lower yourself to a full split. You will get closer to the floor as you become more flexible. Hold this for 20 seconds. Repeat for the other leg.

STRETCH #11

• Starting Position: Standing sideways in front of stairs.
• Holding Time: 30 seconds.
• Repetitions: 1 time each side.
• Affected Area: Back, spine and leg muscles.

While standing straight up with left side facing stairs, place your left heal on the highest stair you can reach comfortably. Put your hands on your hips and lean sideways toward the stairs to stretch back muscles. Hold for 30 seconds. Repeat for other side.

STRETCH #12

• Starting Position: Standing straight up facing stairs.
• Holding Time: 30 seconds
• Repetitions: 1 time each leg.
• Affected Areas: Back and hamstrings.

While standing straight up facing stairs, place your left heal on the highest stair you can reach comfortably. While keeping your back straight, lean forward to stretch hamstrings. Hold for 30 seconds. Repeat for other leg.