W.P. Running Club
Warm Ups and Stretches
TOUCH YOUR TOES
While standing, spread legs shoulder's width apart and touch your toes, keeping legs straight. Hold stretch for twenty seconds. Repeat.
Place one foot forward, slightly off of the ground, and roll the ankle in a circular motion. Switch direction. Repeat with the other foot.
Sit on the ground and make a diamond shape by putting both soles together. Press feet together with hands. Try to make knees touch the ground. Hold for thirty seconds. Supplement by leaning forward and trying to touch nose to feet.
Stand on one leg and firmly grab the foot on the other leg behind you, pull towards the body. Hold the stretch for twenty seconds. Switch and stretch the other quad.
Put hands and feet on the ground in a pushup position. Align body in a V position. Legs are straight, weight on toes. Alternate lowering heels to the ground. Hold for five seconds.
With your feet at shoulder width, arms to the side and parallel with the ground, stretch as you rotate from left to right.
Stand with feet spread apart and reach with one arm up and over. Hold stretch for 30 seconds. Switch and stretch the other side too!
WARM UP LUNGES
Place one foot in front (approximately 2 to 3 feet) and lunge forward, straightening back leg. Switch legs and repeat.
Swing both arms backwards in a circular motion. Switch and swing arms forward in a circular motion. For a tricky stretch, swing one arm forward and one arm backwards at the same time, then reverse direction.
Sit on the ground with both legs together, straight in front. Grab toes and try to touch chest to legs. Hold stretch for thirty seconds.
MARCHING/RUNNING IN PLACE
Stand in place, raising your knees in a marching motion, 10 - 20 times. Start slowly and then increase to a running pace.
Approximately 20 times to get the heart rate up!
Coach Vela: RHVela@ccisd.us
Coach Rodriguez: DARodriguez@ccisd.us