Cover image for Sport stretch
Sport stretch
Alter, Michael J., 1952-
Personal Author:
Second edition.
Publication Information:
Champaign, IL : Human Kinetics, [1998]

Physical Description:
vii, 223 pages : illustrations ; 29 cm
Format :


Call Number
Material Type
Home Location
Item Holds
GV711.5 .A45 1998 Adult Non-Fiction Non-Fiction Area-Oversize

On Order




This new edition of Sport Stretch is a complete guide to flexibility for both weekend warriors and elite competitors. It features more stretches than the first edition, a new user-friendly layout, and more background information on the hows and whys of stretching.

The centerpieces of this comprehensive book are its illustrations and step-by-step guidelines for 311 different stretches. The stretches can be used individually or grouped with other stretches to form a personalized flexibility program.

Athletes looking to use the stretches to improve performance in a specific sport will love the book's Stretching Program section. It's full of handy tables that detail the most effective exercises for individual sports. There are sample programs for 41 sports in all!

Sport Stretch also provides a selection of ""All Star"" stretches. These include the single best stretches for 28 muscle groups and the 12 best stretches overall. The exercises are perfect to use for warming up and cooling down.

For those who are looking for background information on flexibility, this book explains the basic principles of stretching and describes how the body responds during stretching. Readers will discover what causes muscle soreness, how increased flexibility translates directly into better performance and lessens the chances of injury, and more.

Sport Stretch has everything athletes need to limber up and play their best. It takes the guesswork out of stretching by providing 311 exercises for 41 sports.


Author Notes

A former gymnast, coach, and nationally certified men's
gymnastics judge, Michael J. Alter is an expert on the subject of stretching. He is the author of Science of Flexibility, Science of Stretching, and the first edition of Sport Stretch.

Alter earned his MS in health education from Florida International University in 1976. He taught high school physical education and coached gymnastics for several years prior to his current position in Miami as a high school teacher.

Alter has been a guest lecturer at annual meetings across the country, including the 1994 Chiropractic Sports Science Symposium and the 1992 Scientific Meeting of the North American Society of Pediatric Exercise Medicine.

In his leisure time, Alter enjoys bicycling, listening to classical music, working out with weights, and studying sports medicine.

Table of Contents

Prefacep. vi
Acknowledgmentsp. vii
Part I Understanding Flexibilityp. 1
The Benefits of Stretchingp. 2
How the Body Responds to Stretchingp. 2
What Happens When You Stretch?p. 10
Stretching Techniquesp. 11
What Causes Muscle Soreness?p. 17
Appropriate Injury Managementp. 20
Adding a Stretching Program to Your Workoutp. 21
The Controversy About Stretchingp. 24
Advanced Stretchesp. 25
Part II All-Star Stretchesp. 29
12 All-Star Stretchesp. 30
28 Maximal Isolation All-Starsp. 32
Part III Stretching Routines for Specific Sportsp. 37
Archeryp. 38
Baseball, Softball, and Cricket (General Field Players)p. 39
Baseball, Softball (Pitchers), and Cricket (Bowlers)p. 40
Basketballp. 41
Bowlingp. 42
Cross-Country Skiingp. 43
Cycling and Triathlonp. 44
Dance (Beginning)p. 45
Dance (Advanced)p. 46
Diving (3- to 10-Meter)p. 47
Figure Skatingp. 48
Football (Offensive Line and Defensive Line)p. 49
Football (Defensive Backs and Receivers)p. 50
Golfp. 51
Gymnasticsp. 52
Hiking and Backpackingp. 53
Ice Hockeyp. 54
In-Line Skatingp. 55
Joggingp. 56
Lacrossep. 57
Martial Arts (Beginning)p. 58
Martial Arts (Advanced)p. 59
Race Walkingp. 60
Rowing, Kayaking, and Canoeingp. 61
Sailing and Windsurfingp. 62
Skiing (Alpine)p. 63
Soccer (International Football)p. 64
Squashp. 65
Swimmingp. 66
Table Tennisp. 67
Tennis, Racquetball, and Handballp. 68
Track and Field (High Jump and Pole Vault)p. 69
Track and Field (Hurdles, Long- and Triple-Jumps, and Sprints)p. 70
Track and Field (Discus, Hammer Throw, Javelin, and Shot Put)p. 71
Volleyballp. 72
Water Skiingp. 73
Weight Liftingp. 74
Weight Lifting (Very Light Weights)p. 75
Wrestlingp. 76
Part IV Illustrated Instructions for 311 Stretchesp. 77
Feet and Anklesp. 79
Lower Legsp. 84
Hamstringsp. 101
Adductorsp. 114
Quadricepsp. 128
Hips and Glutealsp. 137
Lower Torsop. 155
Upper Backp. 178
Neckp. 181
Pectoralsp. 189
Shouldersp. 194
Arms and Wristsp. 210
Referencesp. 219
About the Authorp. 223