I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

Corrective exercise strategies

IlioTibial band stretch

Stretching alone

Position the muscle group and joint

  • To isolate the IT band, have the player sitting comfortably on the floor with the right leg stretched out and the leg of the side to be stretched flexed and crossed over the knee of the outstretched leg. Sit as tall as possible and with the right elbow placed against the outside of the left knee hold the position.

Find zero tension

  • Have the player position himself in a zero tension position.

Figure 12a. The IT band stretch. Start of stretch.

Figure 12b. The IT band stretch. Full stretch.

Find the first awareness

Find the first stretch in the IT band.

Allow the loss of tension

Hold the position until the first awareness can no longer be felt.
Repeat the stretch a second time by lightly pushing the right elbow against the left knee.

Additional stretch

  • If the player cannot create a first awareness of a stretch, ask him to ensure that the extended leg is fully extended on the floor and that he seeks to sit tall on the floor.