Coach Juice Stretching Routine
For athletes who want to move better, recover smarter, and dominate consistently.
Why Timing Matters
Static stretching has a purpose — but timing is everything.
❌ Don’t static stretch before training — it relaxes your nervous system and reduces explosiveness.
❌ Don’t static stretch right after unless you’re hitting the opposing muscle groups (i.e. stretch the hip flexors after a hamstring-focused workout).
✅ Best time to stretch: AT NIGHT.
Stretching before bed helps you:
Calm your nervous system
Boost circulation and blood flow
Unlock long-term flexibility
Sleep deeper and move better the next day
You can’t out-train stiffness. Real Dawgs stretch every night.
Types of Stretching Explained
| Type | When to Use | What It Does |
|---|---|---|
| Dynamic | Before training | Activates joints and muscles for power |
| Static | After training (opposite group) or at night | Improves flexibility, aids recovery |
| Ballistic | Only in sport-specific prep (advanced) | High-velocity neural activation |
| PNF | Rehab or deep mobility work | Deep range of motion, neural reset |
The Hidden Advantage Elite Athletes Use: Mobility
Most Athletes are tight where it matters most — and it’s costing them speed, power, and durability. If you’re not making flexibility a priority, you’re leaving performance on the table.
Where Athletes Are Typically Locked Up
Hip Flexors — shortened from all the sprinting and lifting, limiting stride length and top speed
Hamstrings — chronically tight from heavy training, increasing the risk of pulls
Glutes — underutilized until game time, which leads to cramps and poor explosiveness
Adductors — extremely common in skill players and linemen, especially during change of direction
T-Spine (Upper Back) — tight from contact, collisions, and constant forward posture
These aren’t just “tight spots.” They’re performance limiters.
The Truth: You Can’t Out-Train Stiffness
Power comes from range. Mobility multiplies everything else you’ve built.
Unlocking your tight areas will:
Extend your stride and improve force production
Activate more muscle groups when sprinting, cutting, and absorbing contact
Reduce compensations that lead to strains, tweaks, and chronic pain
Increase your ability to recover between sessions and stay consistent
You want to move better? Get strong through length. You want to feel better? Restore the positions you’re losing every week.
Why This Routine Works — And When to Use It
This isn’t something you slap on at the end of a workout.
The Coach Juice Stretching Routine is designed to be done at night. That’s when your nervous system is winding down and your body is ready to receive the work.
Most athletes make one of two mistakes:
They either stretch before training — killing power output
Or they stretch after training — when the body is already inflamed
Instead, you’ll use this as a reset — a way to recover deeper, open up what’s tight, and actually improve your performance the next day.
Coach Juice Static Stretching Routine
| Stretch Name | Time | Video Link |
|---|---|---|
| Toe Stretch | 60 sec | Watch |
| Ankle/Quad Kneeling Stretch | 60 sec | Watch |
| Pigeon Stretch | 90 sec | Watch |
| L-Sit Stretch (Each Side) | 60 sec | Watch |
| L-Sit Lean Back (Each Side) | 60 sec | Watch |
| Frog Stretch | 90 sec | Watch |
| Couch Stretch (Each Side) | 60 sec | Watch |
| Seated Pancake Side to Side | 60 sec | Watch |
| Seated Pancake Middle | 90 sec | Watch |
| Standing Pike | 90 sec | Watch |
| Starfish Release | 90+ sec | Watch |