Elmwood Park High School

Cross Country/Distance Stretching Routine

 

Dynamic Routine

Ø  Heel walks w/ running arms

Ø  Tip toe walks w/ running arms

Ø  Alternating Toe Touch Walks (driving up on toes with knee high)

Ø  Forward Jogs w/ one arm circles *forward and backward

Ø  Carioca

Ø  High knee butt kick w/ jog  *knee out in front but get heel just under butt, bring knee forward

o   IF TOO HARD:  WALK  or  high knee skips for height/hang time ‘Super Mario’s’ – then butt kicks

Ø  'A' jog drill - feet up and stay forward and up  *quick feet/high knees

Ø  'A' skip drill - toes pointed up - shin 90 from knee

Ø  Backpedal (Retro Runs) *reach back with legs – extend!

 

Static Routine

Ø  Neck Rotations (Left and Right)

Ø  Arm Circles Forward/Backward

Ø  Arms Overhead/Arms Across in Front *elbow pulls (Left and Right)

Ø  Trunk Twists/Truck Rotations (Left and Right)

Ø  Knee Grabs/Quad Pulls (Left and Right)

Ø  Toe Touches into Forward Fold Elbow Grab

Ø  Lunge Right/Left/Center

Ø  Seated Reach Right/Left/Center

Ø  Upright Kneels to Heels

Ø  Butterflies

Ø  Spider (Left and Right)

Ø  Seated Trunk Twist (Left and Right)

Ø  Sea Otters/Torso Press

Ø  Calf Stretches (Left and Right)

Ø  Hip Stretch (Left and Right)

Ø  Supported Pigeon Pose/Push-ups/Forward Stretch (Left and Right)

Ø  Laying Down Knee/Hamstring/Toe Pull

 

 

 

Boys Track Dynamic Stretching Routine

 

Toe Drags

Knee Grabs

Toe Grabs Behind Back

High Knee Walks

High Knees w/ Arms Pumping

Butt Kicks

Over/Under Fence

Shuffle

Carioca w/Heisman

Alternating Toe Touch Walks (driving up on toes and knee high)

3 Gypsy Walks to High Kicks

Payton’s

Heel/Toe/Outside/Inside Walks

Lunges

Skip for Height w/arm circles (forward and backward)

Backpedal (Retro Runs) *reachh legs – extend! 

 

 

 

 

Post Work Out Partner Stretches:

• Hamstring stretch (hips on ground, other foot facing sky) *2-3 times per leg*Raise leg using shoulder (keep resting leg’s foot facing sky) and hold stretch, lower leg, shake out leg

  10-15 sec per stretch

• Gently bring knee in chest and hold stretch, then repeat for 45 degrees left and 45 degrees right, straighten leg, shake out leg/hip

  10-15 sec per stretch

 

 

• Quad stretch (lay on stomach) *2-3 times per leg*Press down on front of foot onto front of leg

  10-15 sec per stretch

• Foot circles *both directions

  10-15 sec per stretch

• KEEPING HIPS ON GROUND, Raise knee/quad

  Knee being raised must be as close to other knee/leg (not off on an angle)

  10-15 sec per stretch

 

 

 

Foam Roller Routine – or use ‘the stick’

 

Calves (crossover for isolation, turn in/out foot for inner or outer work)

 

Hamstrings (crossover for isolation, turn in/out foot for inner or outer work)

 

Quads (on stomach – tripod position, prayer fold hands)

 

IT Bands (lay hip on roller, forearm resting on ground at 90, foot/ankle off ground, cross other leg over – plant foot away from body, knee leans toward body, other hands presses on side)

 

Piriformis (roller at side, put that side’s ‘cheek’ onto roller – other leg’s knee bent and foot planted on ground – leg with cheek on roller bends and crosses ankle over onto other leg’s thigh – roll forward and backward – waistline to bottom of butt)