Dallas Cowboys Stretching & Flexibility Routine!

This is the complete detailed stretching and flexibility program of the NFL's Dallas Cowboys exactly as Coach Juraszek presents it to the boys...
    9/27/2002 - This is the complete detailed stretching and flexibility program of the NFL's Dallas Cowboys exactly as Coach Juraszek presents it to the 'Boys'.

Each stretching movement should be slow and smooth - no bouncing movements. Work the muscle to a firm stretch keeping hands at all key points. When at this point, exhale to relax the midsection and get the final distance on the stretch. Hold each stretch 10-12 seconds.

Note: Click to enlarge all pics!


Standing Stretches

Feet together, bend your knees 3-4 inches, relax your head, shoulders and arms and let them hang. (Working the hamstrings, glutes, and lower back.)

Cross right foot over the left, keep left leg straight, relax your head, shoulders and arms and let them hang. (Working the hamstring on the left leg.)

Cross left foot over the right, keep right leg straight. Repeat process of #2. (Working the hamstring on the right leg.)


On Your Back Stretches

Relax your head and shoulders on ground, put one knee in each hand, pull knees to chest, keeping knees as tight as possible. (Working the hips and lower back.)

Same position as above. Drop the right leg all the way out, both hands on left knee, pulling to the chest and center of the body. (Working the hips and lower back.)

Same position as above. Drop the left leg all the way out, both hands on right knee, pulling to the chest and center of the body. (Working the and lower back.)

Same position as above. Bring left foot as close as possible to your butt. Cross right leg over left leg, right knee on top of left knee. Pull to your right, keeping head and shoulders flat, and rotating hips on the spine. (Working the left hip and lower back.)

Same position as above. Bring right foot as close as possible to your butt. Cross left leg over right leg, left knee on top of right knee. Pull to your left, keeping head and shoulders flat, and rotating hips on the spine. (Working the right hip and lower back.)


Seated Stretches

Hurdler stretch. Right leg back, hook the toe under to work the ankle, knees as tight as possible, work your body straight back, working the top of the right thigh from the knee to the hip. (Working the right thigh - Quadricep.)

Rotate your body forward. Bring your right foot to your left knee. Keep your left toe straight up, work your chest to your thigh, head straight up, working hands to your calf walking fingers towards your ankle. (You may reach your right hand across your left leg to get more stretch.) Keep your head and left toe straight up to work the middle of the hamstring. (Exhaling is important on this stretch.) (Working the left hamstring.)

Same as above, opposite side. Hurdler stretch. Left leg back, hook the toe under to work the ankle, knees as tight as possible, work your body straight back, working the top of the left thigh from the knee to the hip. (Working the left thigh - Quadricep.)

Rotate body forward. Same as #10, opposite side. Bring your left foot to your right knee. Keep your right toe straight up, work your chest to your thigh, head straight up, working hands to your calf walking fingers towards your ankle. (You may reach your left hand across your right leg to get more stretch.) Keep your head and right toe straight up to work down the middle of the hamstring. (Exhaling is important on this stretch.) (Working the right hamstring.)

Optional stretch (Mandatory for OL and DL) Left leg back, hurdler, right foot to left knee, rotate body on spine to the right. Reach left arm around right hip, exhale. (Working the left hip and lower back.)

Same as above, opposite side. Right leg back, hurdler, left foot to right knee, rotate body on spine to the left. Reach right arm around left hip, exhale. (Working right hip and lower back.)

Optional Stretch (Mandatory for DBs) Left leg forward, cross right foot across left knee, right knee up. Twist torso towards right, push against right leg with left arm, twisting away from the up leg. Exhale to get extra stretch. (Working hips and lower back.)

Same as above, opposite side. Right leg forward, cross left foot across right knee, left knee up. Twist torso towards left, push against left leg with right arm, twisting away from the up leg. Exhale to get extra stretch. (Working hips and the lower back.)

Spread legs wide, facing forward. Hands flat next to your hips or butt. Head and chest up, working hips slowly through your legs, almost pulling with your heels. (Working deep groin.)

Grab ankles, feet together, butterfly. Work elbows to top of the knees, pushing down slowly. (Working the top of the groin.)


Kneeling Stretches

Right knee down, left foot in front. Reach the left foot out so it is in front of the knee. Keep torso erect, let arms hang to your side working hips toward the ground. (Working groin and hip flexors.)

Same as above, working left foot, parallel to right knee, out to the left. Reach left foot out far enough to keep knee over the foot. Keep body upright, let arms hang in front. (Working groin and hip flexors.)

Same as above, opposite side. Left knee down, right foot in front. Reach the right foot out so it is in front of the knee. Keep torso erect, let arms hang at your side working hips toward the ground. (Working groin and hip flexors.)

Same as above, opposite side. Working right foot, parallel to left knee, out to the right. Reach right foot out far enough to keep knee over the foot. Keep body upright, let arms hang in front. (Working groin and hip flexors.)

Thanks,