Staying injury-free throughout the sports season requires a proper pre-exercise stretching program. Here are some stretching exercises that members of the American Academy of Orthopaedic Surgeons believe to be a good general set of flexibility exercises for young athletes to perform before participating in any athletic activity.

Athletes must do each one of the exercises carefully, speed is not important. Once the exercise routine is learned, the entire program should take no longer than 10 minutes.

Be sure to warm up before doing any of these exercises. Good examples of warm up activities are slowly running in place and walking for a few minutes.

Sit down, placing the soles of the feet together and drop the knees toward floor. Place the forearms on the inside of the knees and push the knees toward the ground. Lean forward from the hips.

Hold for five seconds.
Repeat three to six times.

Sit with legs spread, placing both hands on the same shin or ankle. Bring the chin toward the knee, keeping the leg straight.

Hold for five seconds.
Repeat three to six times.
Repeat exercise on the opposite leg.

Sit with the legs together, feet flexed, and hands on the shins or ankles. Bring the chin toward the knees.

Hold for five seconds.
Repeat three to six times.

Lie on the back with knees bent. Grasp the tops of knees and bring them out toward the armpits, rocking gently.

Hold for five seconds.
Repeat three to five times.

Kneel on the left leg, placing the right leg forward at a right angle. Lunge forward, keeping the back straight. Stretch should be felt on the left groin.

Hold for five seconds.
Repeat three to six times.
Repeat on opposite leg.

Stand with legs apart, bending the left knee while leaning toward the left. Keep the back straight and the right leg straight.

Hold for five seconds.
Repeat three to six times.
Repeat on opposite leg.

Stand with legs crossed, keeping the feet close together and the legs straight. Try to touch the toes.

Hold for five seconds.
Repeat three to six times.
Repeat with the opposite leg.

Stand supported by holding onto a wall or chair. Pull the foot behind to the buttocks. Try to keep knees close together.

Hold for five seconds.
Repeat three to six times.