Hip & Hamstring Recovery
Dugout Master ✓ Official Dugout Master drill
Players perform controlled mobility and stretching focused on hips, hamstrings, and lower body recovery.
Cool-down⏱ 8 min👥 2-24 players
Setup
Players lie or sit on the grass with space to extend fully. Foam rollers are a bonus if the team has them. Best run right after a practice with a lot of sprinting or base running.
Execution
- Lying hamstring stretch with a straight leg, forty-five seconds per leg.
- Figure-four glute stretch on the back, forty-five seconds per side.
- Butterfly groin stretch, sixty seconds.
- Kneeling hip flexor stretch with the same-side arm reaching overhead, forty-five seconds per side.
- Finish with a slow walk the length of the outfield.
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