warm-up and stretching routine - northwesttrack.org and stretching... · c. special day routine 1....

NorthwestGirlsTrack&FieldDynamicWarm-upandAfterPracticeStretchingRoutineI.DynamicWarm-up(2:45-3:05)

1. Outside:Run1.5laps-meetbylongjumppits/Inside:Run5min-meetbylowerbluehallinmainhallway

2. Skipswitharmswingsdownandback

3. IronCrosses

4. Scorpions

5. Rockersintohurdles

6. GluteBridges

7. Legswings

8. Calfraises

9. PrisonerSquatsWithElbowsInsideofKnees

EveryotherdayalternatespeeddayroutineandstrengthdayroutineA. SpeedDayRoutine:

1. Highknees

2. ButtKicks

3. Askips

4. Bskips

5. Ankling

6. Ballerinas

7. Karaokes

8. Fastleg(left,right,alternate)(firstweekstartw/standingcycling)

9. CSkip,thenwithCrazylegsaddedon(2ndsectionofframes)(addafter3weeksofFastleg)

10. StraightLegBounding

B. StrengthDayRoutine

1. Superman’s

2. Planks-4sides(laterwithlegraises)

3. Roll-UpstotheSky

4. MountainClimbers

5. FrontLunges

6. Pushups7. RomanChairSit-ups

8. Walks-(insandifwarmenough)onheals,ontoes,toesout,toesin,(onlyinsand-Anklein&Ankleout)

C. SpecialDayRoutine

1. LowLevelBicycles

2. HurdleSeatExchange

3. SpeedSkaters

4. GDrills

5. SingleLegSquat

II.AfterPracticeStretchingRoutine

1. ShoulderStretch-pullarmacrossbody

2. StandingHamstringStretch

3. QuadStretch-pullingfootupandbackto

butt

4. Seatedgroinstretch-feettogether,knees

bentinfrontofyou

5. Calfstretch-choose

6. Hipflexorstretch-1leginfrontofbodyat

90°,theotherstraightoutbehind,palmsongroundinfrontofbody

7. ITBand/Piriformisstretch-Layingonback,

crossonelegoverother,bothlegsat90°,pushkneeawayonfrontleg,pullfrombehindkneetowardyouonbackleg

8. Layingonback,lowerbodytwist,withtop

kneebentcomingacrossbody