Flexibility Exercises For athletes (To Protect Your ACL)

At Myokinetix Physical Therapy and Performance in New Jersey, we love giving flexibility exercises to athletes so they can move better, feel better, and perform at their best—without injury holding them back. We are up to $2,000,000 in College Scholarship. We do so by helping athletes to stay healthy, prevent season-ending injury like an ACL TEAR.

One of the most overlooked yet critical components of injury prevention, especially for sports like soccer, basketball, or football, is flexibility. This is why flexibility exercises for athletes are important.

Tight muscles limit your range of motion and can place excessive stress on your joints, especially the knee. That’s why we created this quick guide on flexibility exercises for athletes that we recommend in our clinic to improve flexibility and protect your ACL—the most commonly injured ligament in sports.

These stretches are ideal for:

• Student-athletes trying to stay healthy for college recruitment
• Adults recovering from sports injuries
• Weekend warriors preparing for workouts
• Anyone dealing with tight hips, hamstrings, or calves

Let’s get right into the exercises and break it down step by step.

Half-Kneeling Hip Flexor Stretch: A Must-Do Flexibility Exercise for Athletes

Targets: Hip flexors, quadriceps
Why it matters: Tight hip flexors pull on the quads and restrict knee motion. Loosening them helps improve stride, reduce knee pain, and enhance landing mechanics.

How to do it:

1. Begin in a half-kneeling position with your back knee on a padded surface and front foot flat.
2. Keep your spine neutral—don’t arch your back.
3. Engage your core and gently lean forward until you feel a stretch in the front of your hip.
4. Hold for 10 seconds, then relax. Repeat 5–10 times per side.

✅ Pro Tip: Avoid over-arching the back. Think “tuck your tailbone” to maximize the hip stretch.

90/90 Hip Mobility Stretch to Improve Flexibility for Athletes

Targets: Hamstrings
Why it matters: Your hamstrings help decelerate motion and stabilize the knee. If they’re tight, they’ll fatigue faster and limit your ability to cut or sprint safely.

How to do it:

1. Stand next to a wall, place one foot slightly in front of you, heel on the ground.
2. Shift your weight into the midfoot and hinge at the hips.
3. Reach down toward your toes without rounding your back.
4. Hold for 5–10 seconds and repeat 3–5 times per leg.

✅ Pro Tip: Keep a slight bend in the front knee and drive your hips back as you hinge.

3. 90/90 Hip Mobility Stretch

Targets: Hips and glutes
Why it matters: The hips are your body’s powerhouse for acceleration and deceleration. If they’re tight, your knees (and ACL) take on too much force.

How to do it:

1. Sit in a 90/90 position—front leg bent at 90°, back leg bent at 90° behind you.
2. Keep your torso tall and lean forward over the front leg until you feel a stretch in your hip.
3. Drop down to your elbows for a deeper stretch.
4. Hold for 10 seconds, repeat 2–3 times per side.

✅ Pro Tip: You’ll feel this in the outside of your hips and even into your low back or lats if you reach far enough.

90/90 Hip Mobility Stretch to Improve Flexibility for Athletes

Targets: Calves and Achilles
Why it matters: Tight calves can limit ankle mobility, which directly impacts how well you absorb force through the knees. Flexible calves = smoother, safer movements.

How to do it:

1. Stand facing a wall with one foot back and the heel flat on the floor.
2. Slightly turn the heel outward to target the calf more effectively.
3. Keep the back leg straight and lean into the wall.
4. Hold for 10 seconds, repeat 5–10 times per side.

✅ Pro Tip: To deepen the stretch, slide the back leg farther away from the wall.

Wrap-Up: Stay Loose, Stay Strong

When performed consistently—before or after training—these flexibility exercises can make a huge difference in your performance and long-term joint health. Whether you’re recovering from an injury or trying to prevent the next one, stretching with intention is your secret weapon.

Check out the full details of all of the exercises in the video below

At Myokinetix, we specialize in sports injury recovery, ACL rehab, and performance-based physical therapy in New Jersey. If you’re unsure where to start or need a personalized game plan, we’re here to help.

👉 Book a Free Discovery Call Here or stop by our East Hanover or Ho-Ho-Kus locations to get moving again—pain-free and powerful.