This week Liam Hennessyand Jim Kiltyintroduce several stretching exercises that will help you cope with the demands of training

LAST WEEK we introduced the overhead squat, a simple exercise to test your functional competence. This week we introduce several stretching exercises that will help you get more flexible and stronger to cope with the demands of your training.

They can be considered your own personal exercises. They are intended to help you to get your body "fit to start training" in the early stages of the pre-season.

The exercises are not intended to replace the training routine that your coach organises. They are simply intended to be the homework that better prepares you for the rigours of training.

Complete these exercises daily - first thing in the morning - or before and after training. When stretching, hold a tolerable stretch for a count of 10-20 seconds. Don't worry - even if you do them at the start of your training warm-up the static stretches will not dampen down your power.

For the strengthening exercises move with control and complete six-10 repetitions initially.

Gradually build up to 15 to 20 repetitions over a few weeks. For the bridge exercise start by holding the up position for six seconds and then gradually increase. As an aside, how many in your team can deep squat with an upright torso and knees staying firm over the feet? Don't be surprised if at least one out of every two athletes or players cannot do this successfully.

How important is being supple or flexible in sport? Well, to help answer this a recent study of amateur football players found tight quads or front-of-thigh muscles were associated with an increased risk of hamstring strains.

So get stretching those quads - it may help reduce your risk of injury during training and playing or competing.

These notes are contributed by Dr Liam Hennessy and Jim Kilty of Setanta College, the institute of Strength and Conditioning Studies.

(www.setantacollege.com)