Cupertino High School Track and Field 2014
Home of the Pioneers
Coach Paul Armstrong

Core Stretching

The following stretches can / should be done before every practice or meet event and most should be done afterwards also.
Some of these stretches are different from our team stretches. Additional stretches can be performed on an as needed basis.

Calves
Cross your ankles, then touch toes or the ground.

Hip Flexors
Take a forward stride position, bend both knees, then push back hip forward.

Heels and Toes
Walk 30-40 meters landing on heels first, then return on your toes.

        Butterflies
           Sit down, put the soles of your feet together, then lean forward from hip. After the initial stretch,
           flap both legs like a butterfly or 20 counts.

Straight Leg
While sitting or standing: Put both legs together and while keeping them straight, then lean forward and touch your toes.

Ab Stretch
Lean against a wall or an immovable object, push abs forward.

        Quads
            Left foot in right hand behind right leg and pull up, then the other leg. Do not touch your foot to your buttock, but rather
push your foot out.

        Hamstring
            Lay on your back, while keeping one leg down, raise the other leg to a perpendicular position,
            then pull that leg towards your head.

Shoulders
Gently pull one arm across body, then the other. Hold arm above head and behind head, touch the opposite shoulder.

Shins
Write the alphabet with your feet and walk on heels and toes.

All stretches should be held for a minimum of 20 seconds.
This page was last updated: 2/7/14
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