by Dana Cavalea December 13, 2017

1 Comment

Have you ever been to a PRO Sporting Event and watched the players warm-up?

If you answered YES, you may have seen the players laying on the field or court, with a giant STRETCH Band going through some STRETCH PROTOCOLS...

My Yankee years were filled with Stretching.. 2x per day actually..

We would have the players come inside to STRETCH and do what I call their ACTIVATION work.. (or turning on their glutes using exercise)...

Then.. at 4pm every single day.. we would head out to the field and STRETCH on field using calisthenics, form running drills, and finally.. a Rolling Session with a Massage Stick and a BAND BASED STRETCH.. 

You see, it wasn't just about doing it one day.. and getting the result..

My philosophy was built over 211 games.. (the max amount of games a team could play in a season)...

The goal was to use the compounding effects of stretching and exercise to get the result.. never doing too much in one period or bout...

This is what I preach to all my athletes and CEO's.. don't do too much in one bout.. instead go in for the long haul.. and do a little bit every day.. 

The consistency will get you the result..

Same is true for stretching.. 

If you can wake up each day, get your heart rate up (maybe even break a sweat).. hit your foam roller or massage stick..then band stretch for 10 minutes..

You have then prepped your body..

I personally keep my foam roller and stretch band right in my living room, next to the TV so I can watch ESPN and stretch before taking on my day.. 

Amazing feeling to leave the house LOOSE... and feeling fresh...

Hamstrings, glutes, quads, and calves... are my key target areas.. 

Followed by some upper body stretching-- holding the wall to stretch my pecs.. and even laying on the foam roller in a vertical fashion (video) to open up my chest and stretch the neck..

Check out today's videos...

For the Yankees video.. the stretching is later in the segment! 



Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!

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