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Kurssi info
Kurssi info
In the course you learn:
Become more aware of your physical limits
Understand the difference between a dynamic and static stretch
Get more active
Protect your body while playing disc golf
Keep playing for longer times
Your throw is only as good as your body allows it to be.
In this course, you’ll build the mobility foundation that supports powerful, controlled, and repeatable disc golf mechanics. Through a structured approach to static and dynamic stretching, you’ll learn how to prepare your body for performance and support long-term development on and off the course.
Dynamic stretching helps you activate the muscles and joints you rely on for throwing. It prepares your body to move efficiently, generate power, and maintain balance throughout your motion. Static stretching, on the other hand, helps improve long-term flexibility, restore range of motion, and support recovery after training and play.
Whether you’re preparing for a tournament, heading out for fieldwork, or building a daily routine, this course gives you the tools to move better, throw better, and support your game for the long term.
Build your mobility. Unlock your power. Support your game.
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Lessons
Introduction to the course
1
Introduction to the course
1
Publish date
Introduction to the course
1.
Before we start streching
1
Before we start streching
1
02:11
Publish date
Jennifer Allen goes trough what to expect from these lessons.
Before we start streching
1.
Static vs. Dynamic stretching - What is the difference
1
Static vs. Dynamic stretching - What is the difference
1
01:34
Publish date
In this video you'll learn the difference between Static vs. Dynamic stretching and the benefits of both.
Static vs. Dynamic stretching - What is the difference
2.
Vital Upper Body Dynamic Stretching Exercises
2
Vital Upper Body Dynamic Stretching Exercises
2
Publish date
Vital Upper Body Dynamic Stretching Exercises
1.
Upper neck muscle stretch
1
Upper neck muscle stretch
1
01:41
Publish date
In this video you'll learn to stretch the upper neck muscles, specifically targeting the upper trapezius and levator muscles. These muscles run from the base of the skull down to the shoulder.
Upper neck muscle stretch
1.
Exercise - Upper neck muscle stretch
1
Exercise - Upper neck muscle stretch
1
04:35
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In this lesson you'll learn to repeat the upper neck muscle stretch the proper way.
Exercise - Upper neck muscle stretch
2.
Shoulder rolls - Relieve tension and stiffness
1
Shoulder rolls - Relieve tension and stiffness
1
01:13
Publish date
In this video you'll learn a proper shoulder rolling exercise to help loosen and move the shoulder muscles. These muscles connect from the head to the shoulders.
Shoulder rolls - Relieve tension and stiffness
3.
Exercise - Shoulder rolls
1
Exercise - Shoulder rolls
1
00:46
Publish date
In this video you'll learn to properly repeat a the shoulder roll exercise. These muscles connect from the head to the shoulders.
Exercise - Shoulder rolls
4.
Peck stretch - The key to a healthy driving motion
1
Peck stretch - The key to a healthy driving motion
1
01:17
Publish date
The video demonstrates a stretch for the pec muscle, which is a very important, big muscle in the shoulder area. This muscle is in constant use during a round of disc golf.
Peck stretch - The key to a healthy driving motion
5.
Exercise - Peck stretch
1
Exercise - Peck stretch
1
02:57
Publish date
In this video you'll learn to repeat the stretch for the pec muscle, which is a very important, big muscle in the shoulder area. This muscle is in constant use during a round of disc golf.
Exercise - Peck stretch
6.
Triceps - The forgotten disc golf muscle
1
Triceps - The forgotten disc golf muscle
1
01:44
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The video teaches you stretching the tricep muscle, which is involved in throwing a disc.
Triceps - The forgotten disc golf muscle
7.
Exercise - Tricep stretching
1
Exercise - Tricep stretching
1
01:41
Publish date
A proper tricep stretch is key for a professional round of disc golf. Here Jennifer Allen shows a proper stretch.
Exercise - Tricep stretching
8.
"The Backhand Throw" muscle: Rhomboid
1
"The Backhand Throw" muscle: Rhomboid
1
01:51
Publish date
You'll learn two ways to stretch the rhomboid muscles, which are located in the back of the shoulder and are used heavily during the backhand throw on the course.
"The Backhand Throw" muscle: Rhomboid
9.
Exercise - Rhomboid stretch
1
Exercise - Rhomboid stretch
1
03:44
Publish date
Follow the instructions on stretches for the rhomboid muscle, which becomes tight and is activated with every backhand throw.
Exercise - Rhomboid stretch
10.
Wrist flexion and extension - A healthy wrist equals better throws
1
Wrist flexion and extension - A healthy wrist equals better throws
1
02:34
Publish date
You'll learn to stretch the wrist for disc golf throws, noting that the wrist is involved in the forehand throw (full motion from extension to flexion) and the backhand throw (fully putting).
Wrist flexion and extension - A healthy wrist equals better throws
11.
Core Lower Body Stretches
3
Core Lower Body Stretches
3
Publish date
Core Lower Body Stretches
1.
Lower body mobility routine and the PSOAS stretch
1
Lower body mobility routine and the PSOAS stretch
1
02:26
Publish date
You'll learn a great lower body mobility routine specifically designed for disc golf, targeting the core and hips to enhance performance and reduce the risk of injury.
Lower body mobility routine and the PSOAS stretch
1.
How to safely repeat the PSOAS stretch
1
How to safely repeat the PSOAS stretch
1
02:51
Publish date
Jennifer demonstrates how to perform psoas stretches to loosen and open up the hips.
How to safely repeat the PSOAS stretch
2.
How to stretch your quads correctly
1
How to stretch your quads correctly
1
01:52
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In this lessons you'll learn to stretch the quadriceps muscle located in the front of the leg, which attaches the hip to the knee.
How to stretch your quads correctly
3.
Exercise - Quadriceps stretch
1
Exercise - Quadriceps stretch
1
02:41
Publish date
Repeat the quad stretch safely with the teachers instructions. If reaching the foot is difficult, a strap, belt, or towel can be used as a modification.
Exercise - Quadriceps stretch
4.
Hamstrings - The standing hamstring stretch
1
Hamstrings - The standing hamstring stretch
1
03:10
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You'll learn to properly do a standing hamstring stretch.
Hamstrings - The standing hamstring stretch
5.
Exercise - Hamstrings
1
Exercise - Hamstrings
1
03:43
Publish date
The hamstring is a large muscle attached below the knee that needs to be kept stretched.
Exercise - Hamstrings
6.
Piriformis muscle or the "weight shifting" muscle
1
Piriformis muscle or the "weight shifting" muscle
1
03:01
Publish date
In this lesson you'll learn how to stretch the piriformis muscle, starting from a seated position on a bench or chair.
Piriformis muscle or the "weight shifting" muscle
7.
Exercise - Piriformis muscle stretch
1
Exercise - Piriformis muscle stretch
1
03:54
Publish date
Time to practice the piriformis muscle stretch properly!
Exercise - Piriformis muscle stretch
8.
Lesson - maximising the mobility of your calf
1
Lesson - maximising the mobility of your calf
1
01:21
Publish date
The calf muscle is the key to agility and mobility of your ankle. This lesson will show you ways to stretch the calf and make you feel more nimble.
Lesson - maximising the mobility of your calf
9.
Exercise - Fix your calf mobility
1
Exercise - Fix your calf mobility
1
02:39
Publish date
Let's do the stretch together!
Exercise - Fix your calf mobility
10.
Lesson - The lower back mobility you must have on the course
1
Lesson - The lower back mobility you must have on the course
1
03:05
Publish date
The lower back is one of the key fulcrums in disc golf. Here Jennifer shows you how to stretch that part of your body to prevent any injuries.
Lesson - The lower back mobility you must have on the course
11.
Exercise - Lumbar stretch for longevity
1
Exercise - Lumbar stretch for longevity
1
02:47
Publish date
We stretch together the center of our power production mechanics, which is the lumbar spine.
Exercise - Lumbar stretch for longevity
12.
Conclusion for the static stretching
1
Conclusion for the static stretching
1
00:44
Publish date
This concludes the segment on static stretching!
Conclusion for the static stretching
13.
The next level of competence with dynamic stretching
4
The next level of competence with dynamic stretching
4
Publish date
The next level of competence with dynamic stretching
1.
Dynamic Stretching
1
Dynamic Stretching
1
00:42
Publish date
Working towards a more active way of stretching.
Dynamic Stretching
1.
More success on the course by upper body activation
5
More success on the course by upper body activation
5
Publish date
More success on the course by upper body activation
1.
Lesson - Neck muscles
1
Lesson - Neck muscles
1
00:58
Publish date
We start from the neck down, and concentrate on the neck muscles on this exercise.
Lesson - Neck muscles
1.
Exercise - Neck muscles
1
Exercise - Neck muscles
1
01:25
Publish date
Let's work this group together with Jennifer!
Exercise - Neck muscles
2.
Lesson - Arms and shoulders
1
Lesson - Arms and shoulders
1
00:54
Publish date
Next in line is the arms and shoulders.
Lesson - Arms and shoulders
3.
Exercise - Arm circles
1
Exercise - Arm circles
1
01:31
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Now we do the arm circles together!
Exercise - Arm circles
4.
Lesson - Elbows
1
Lesson - Elbows
1
01:02
Publish date
Separating the elbows and concentrating on stretching the muscles around.
Lesson - Elbows
5.
Lesson - Wrists
1
Lesson - Wrists
1
01:37
Publish date
Warming up and dynamically stretching the wrist for more mobility.
Lesson - Wrists
6.
Exercise - dynamic wrist exercise
1
Exercise - dynamic wrist exercise
1
01:03
Publish date
Now we work the wrist together
Exercise - dynamic wrist exercise
7.
Let your active lower body carry you through your rounds
6
Let your active lower body carry you through your rounds
6
Publish date
Let your active lower body carry you through your rounds
1.
Lesson - Lumbar spine
1
Lesson - Lumbar spine
1
01:27
Publish date
The lumbar spine area is one of the most active parts in disc golf.
Lesson - Lumbar spine
1.
Exercise - Dynamic lumbar spine
1
Exercise - Dynamic lumbar spine
1
01:42
Publish date
Getting the lumbar spine loose and ready to play
Exercise - Dynamic lumbar spine
2.
Lesson - Dynamic Hamstrings with more space around
1
Lesson - Dynamic Hamstrings with more space around
1
01:12
Publish date
Moving down to the hamstrings and figuring out how to dynamically stretch that area.
Lesson - Dynamic Hamstrings with more space around
3.
Lesson - Hamstrings the stationary way
1
Lesson - Hamstrings the stationary way
1
01:30
Publish date
The easier way to dynamically stretch the hamstrings.
Lesson - Hamstrings the stationary way
4.
Exercise - Dynamic Hamstrings
1
Exercise - Dynamic Hamstrings
1
01:24
Publish date
Let's work on moving our hamstrings together!
Exercise - Dynamic Hamstrings
5.
Lesson - Dynamic Calfs
1
Lesson - Dynamic Calfs
1
01:32
Publish date
Getting lower towards the calves.
Lesson - Dynamic Calfs
6.
Exercise - Dynamic Calf
1
Exercise - Dynamic Calf
1
01:52
Publish date
Working together towards more mobile and active calves.
Exercise - Dynamic Calf
7.
Lesson - Lunge
1
Lesson - Lunge
1
02:32
Coming 7/23/2026!
The simplest yet most effective universal movement for lower extremities.
Lesson - Lunge
8.
Exercise - Lunge
1
Exercise - Lunge
1
01:35
Coming 7/23/2026!
Follow along with Jennifer on Lunge exercise
Exercise - Lunge
9.
Lesson - Weight shift
1
Lesson - Weight shift
1
01:09
Coming 7/23/2026!
Getting more mobility to the inner thighs and hip adductors.
Lesson - Weight shift
10.
Exercise - weight shift
1
Exercise - weight shift
1
01:48
Coming 7/23/2026!
Activating the hip adductors together by weight shift exercise.
Exercise - weight shift
11.
Outro
1
Outro
1
00:50
Coming 7/23/2026!
Wrapping up the dynamic stretches
Outro
12.
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