Beating "Bus Legs": How to Stay Loose for Away Games
We’ve all seen it. The team travels 3 hours to a tournament. They step off the bus (or out of the minivan), and they walk like zombies.
Their hips are tight. Their backs are stiff. They look slow during warm-ups.
We call this "Bus Legs."
When you sit for long periods, your muscles, specifically your hip flexors, shorten and tighten. If you go straight from a 3-hour drive to a high-intensity game, you are setting yourself up for a slow start or, worse, a pulled hamstring.
Here is the 3-step checklist to arriving at the tournament ready to dominate, not just participate.
Want more resources like this guide?
Join the Alta Pursuit Membership and get:
✅ Downloadable worksheets
✅ Athlete performance planners
✅ Elite Coaching Advice
1. The Sponge Rule (Hydration)
Most stiffness isn't just about muscles; it's about water. Think of your muscles like a sponge.
A wet sponge is flexible and bends easily.
A dry sponge is brittle and hard to bend.
Car rides are dehydrating (AC/Heat blasting, drinking soda instead of water). If you don't drink water on the drive, you are stepping onto the field with "brittle" muscles.
The Rule: Drink one standard bottle of water (500ml) for every hour you are in the car.
2. The "Pit Stop" Protocol
If the drive is longer than 2 hours, you cannot sit still the whole time.
The Rule: When the car stops for gas or food, you do not sit in the restaurant booth. You stand up.
The Move: Do 10 deep lunges or simply swing your legs forward and back while waiting for your food. It looks silly? Who cares. You’re there to win, not look cool in a parking lot.
3. The 5-Minute Hotel Routine
When you finally get to the hotel, do not flop onto the bed and turn on the TV. Your body will "lock up" in that position. Spend exactly 5 minutes doing this flow to "unlock" your hips.
| Exercise | Time/Reps | Why do it? |
|---|---|---|
| Couch Stretch | 1 min per leg | Opens the hip flexors (front of hip) that tightened while sitting. |
| Pigeon Pose | 1 min per leg | Loosens the glutes (butt muscles) to prevent back pain. |
| World's Greatest Stretch | 5 reps per side | Rotates the spine and opens the hips simultaneously. |
| Deep Squat Hold | 30 seconds | Resets your ankles and knees. |
Coach’s Tip:
"The game doesn't start at kickoff. The game starts when you get in the car. If you treat the travel like a vacation, you will play like you are on vacation. Treat the travel like a business trip."
Join the Alta Pursuit Athlete Community today and transform your potential into elite.
ELITE ATHLETE COACHING
〰️
ELITE ATHLETE COACHING 〰️
Your "Tier One" Athlete Membership is the competitive edge you’ve been looking for. Get immediate access to exclusive tools and resources designed to sharpen your mindset and fast-track your path to Tier One Status in sports and in life. It's time to build the proof.
