Cupertino XC

The following stretches or some variation should be done before and after every running event during
cross country season, practice or races. Additional stretches can be performed on an as needed basis.
You should walk, jog, or ride a bike before you stretch so that the muscles are warm.

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.

                                    Shin splints (see shin splint document for additional exercises and therapies)
                                          Do ABCs with your toes while seated with your legs hanging own,
                                          Do toe taps while leaning against a wall or fence with your back.
                                        Do heel taps while leaning against a wall or fence with your back.
                                        Walk 50-70 meters landing on heels first, then return on your toes.
Change positions: toes straight, toes out, toes in.
Do up and downs on a step. Rise up on tip toes, then lower your heels below the step level.
  Walk 50-70 meters and stop every three steps. Reach across with your opposite hand and grab and pull-up
your toes (right hand to left toes, left hand to right toes) for a second while raising your foot.

        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.

        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.

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 perpendicular 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 complete circle depending upon your flexibility.

Core Stretching