Hamstrings are a very important muscle group for playing polo. It is very important to keep them strong and flexible. What you want to do is to get your hamstrings moving before you work them. Here’s an active stretch that will get your hamstrings prepared for polo.
In this stretch, you actively extend your knee with your quadriceps to move your hamstrings through a full range of motion. This active approach is a more effective way to prepare for action.
Step 1: Lie flat on your back.
Step 2: Gently hold behind one knee as you bring it up to your chest.
Step 3: Extend that knee, bringing your foot toward the ceiling. At the same time with your opposite (straight) leg, press the heel down into the ground. This will activate the glute, hamstring and core through your down leg while you stretch the hamstring on your up leg.
Step 4: Hold at the full extension position for 5 seconds on each repetition, trying to extend slightly and comfortably further each time.
This is a great active stretch to use prior to any practice or game. It’s also a great exercise to do before riding or stick & ball.
Aim for three sets of 15 to 20 repetitions per side.
Your legs are your pillars, keep them safe.
Until next time, stay active and keep healthy,
Your fitness for polo coach,