Effective Band Stretches | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Effective Band Stretches

May 3, 2013 | Chris Matsui

Must See Flexibility Videos

Sometimes simplicity is best, especially in training gear. For athletes on the go, resistance bands are perfect tools. They're light, compact and inexpensive, convenient to toss in your bag and take anywhere. Plus, they are effective for just about any type of training:

  • Warm-ups
  • Mobility/Flexibility
  • Strength
  • Speed
  • Recovery

Increase your range of motion and boost your recovery process with these simple methods. In the videos, we used EFS Mini bands, but I also use the green stretch bands from "Perform Better." They both work well.

Band Stretches

Hip Flexor Stretch

Hamstring Stretch

Calf Stretch

Key Notes

  • Relax. Make sure to allow the band to track back.
  • Once you allow the band to do its work, you'll feel a BIG difference!
  • Time. Hold for a minimum of 5 seconds.
  • Move around. We're all tight in various areas and built differently, so there's no one-size-fits-all method. Take your time and listen to your body.

Sample Band Stretch Training Day

If you're particularly tight, you may want to add some of these stretches between your squat warm-up sets. For example:

  • Squat with the bar for eight reps
  • Perform a Hamstring Band Stretch for five or more seconds moving in various directions
  • Squat with 95 pounds for five reps
  • Perform a Hip Flexor Band Stretch for five or more seconds
  • Squat with 135 pounds for five reps
  • Perform a Calf Band Stretch for five or more seconds moving in various directions
Chris Matsui
- Chris Matsui is a 10-year veteran of the fitness field who has worked in NFL and collegiate strength and conditioning programs. He is now the...
Chris Matsui
- Chris Matsui is a 10-year veteran of the fitness field who has worked in NFL and collegiate strength and conditioning programs. He is now the...
Must See
Jadeveon Clowney on Making Big Hits
Views: 3,768,138
Drew Brees Will Not Be Denied
Views: 8,045,527
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,107

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,478
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,529
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

These 9 Exercises Will Improve Your Hip Mobility

Lower body mobility can improve an athlete's overall performance by enhancing their flexibility, speed, and strength. With this certain hip mobility...

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Stay Pain-Free With These Advanced Stretches

Patrick Peterson's Yoga Workout

The Most Important Muscle You've Never Heard Of

Dynamic Warm-Up Exercises Done the Right Way

Balance Exercises That Are Game-Changers

Dynamic Warm-Up Exercises for a Safe, Effective Workout

How to Fix 4 Common Tight Areas in Your Body

Improve Your Balance with Stability Ball Exercises

Dig Like a Pro: Exercises for Volleyball Mobility

6 Thoracic Spine Exercises to Improve Mobility

3 Tips To Make Your Stretching Routine More Effective

Reducing Tight Hamstrings without Stretching for Hockey Players

Best Exercises for Improving Joint Mobility

Pro Secrets, Revealed: The Perfect Workout Warm-Up

The Ultimate Pitcher's Warm-Up: 4 Shoulder Exercises with Bands

Why You Shouldn't Stretch 24 Hours Before a Game

Fundamentals of a Pre-Workout Warm-Up

How to Release Muscle Knots and Trigger Points

The Importance of Recovery Workouts

The Yoga Warm-Up for Basketball Players

Pre-Workout Warm-Up Steps You Can't Afford to Skip

You're Doing It Wrong: The Warm-Up

Animal Flow Scorpion Reach for Injury Prevention

The Best Stretching Exercise for You

Add Warrior Poses to Your In-Season Training

Improve Your Squat With 6 At-Home Hip Flexor Mobility Exercises

Must-Have Additions to Your Baseball Stretching Routine

Build a More Powerful Golf Swing With These Mobility Drills

Green Bay Packers Discover Football's Fountain of Youth

3 Exercises That Fix Common Baseball Hip Mobility Issues

Are Tight Hips Slowing You Down?

Go the Distance With This Baseball Yoga Warm-Up

Mobility Training for Hockey Goalies

How Hockey Goalies Can Get More Flexible for a Better Butterfly

Increase Your Flexibility Without Stretching

Why and When You Need to Change Your Pre-Game Warm-Up Routine

Flexibility for Cross Country From the Ground Up

Find Your Effective Pregame Basketball Warm-Up

3 Yoga Twists to Keep You on the Field and Improve Your Game