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