footbag.org

[Scott Jones (Scottie_J)]

Hello everyone, I've been playing hack (just kicking the bag around with some buddies) for a good long time now. I am just getting into the world of freestyle footbagging and its unreal seeing how many tricks there is out there. only issue is that freestyle uses muscles that you don't use very often. i know you have to stretch out your legs before and after every session so my question is what stretches are key.

i find that its mainly my knees and groin that is taking a beating from working on clippers, mirage, atw's ... ect. just a simple list of stretches would be greatly appreciated. i know the butterfly, anckle rotations, and lunges are good, but those 3 alone just aren't cutting it.

[Joe Snyder (Bringerofpie)]

I do calf, hamstring, and quad stretches. Same ones you should do before running or working out.

[John Cyphers (firehackeysacker)]

im not to stretch savvy, but one thing i think shoud ALWAYS be stretched is the groin. nothing hurts more than being a idiot and not stretching it, then going a bit to far and pulling the groin. hurts like HELL! I know from unfortunently first hand experience.

[Jordan Hill (tyciol)]

I'm not sure about knee stretches, do our knees really move that much? Usually much like the calf they're just for transferring force. Sometimes they bend when you knee it but mostly it's flexion/extension or internal/external rotation of either or both hips.

I think trying some active stretches (begin static gently then maybe more aggressive) and then using increasing momentum (not too much, don't go ballistic and hurt yourself) to make it more dynamic can help you get fluid. Warming up first with some running, jump rope or very easy and slow relaxed footbagging works too.

[Joe Snyder (Bringerofpie)]

You should actually warm up before you stretch so as not to stretch cold muscle. I usually do some jumping jacks.