Cupertino High School Cross Country 2021
Home of the Pioneers
Head Coach Paul Armstrong
Calves
Cross your ankles, then touch toes or the ground.
Assume downward dog position:
1. Put one heel on ground and keep that knee straight.
2. Put the other heel on ground and bend that knee slightly.
Do the exercises for both legs.
Hip Flexors
Take a forward stride position, bend both knees, then lean back
and push hip forward.
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 for 20 counts.
Straight Leg
While sitting or standing: Put both legs together and straight,
then lean forward and touch toes.
Ab Stretch
Lean
against a wall or an unmovable object, push abs forward.
Quads
Left
foot in right hand behind right leg and pull up and out, then the
other leg.
Do not touch your foot to
your buttock, press 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.
Leg Swings
Use a fence or wall for support.
1. East/West leg swings - Position
yourself square to the fence with both hands on the fence.
Swing each leg individually like a grandfather clock such that
your leg is swinging across your
body while
trying to maximize the height of your foot on the outside portion
of the swing.
2. North/South leg swings - Position yourself
perpindicular to the fence with one hand on the fence.
Swing each leg individually such that your leg is swinging
in front and behind your
body while trying to
maximize the height of your foot on the front portion of the
swing.
3. Semi-circles - Position yourself parallel to the
fence with both hands on the fence.
Swing each leg
individually such that your leg is swinging in front and behind
your
body from front left to rear right or front
right to rear left while keeping your hips square to
the fence. Your foot should be making almost a complet
circle depening upon your flexiability.
Most stretches should be held for a minimum of 20 seconds. Try to incorporate movement during the stretch where possible.
This page was last updated: 8/7/19
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