2025 Warm Ups

Camas XC 2025 Warm-Up Routine

Easy Jog

Jog one easy lap around the baseball field to gradually raise heart rate and loosen muscles.  "Don't win the warm up jog"

Daily Dynamic Stretching Drills

1. Heels with Arm Swings
   Raise your toes off the ground while stretching each arm out to the side and making small circles to activate shins and open shoulders.
   
   

2. Toes with Arm Swings
   Raise your heels off the ground while stretching each arm out to the side and making small circles to activate shins and open shoulders.
   
   

3. Knee Hugs / Heel Pulls
   Pull knee to chest, then bring heel to glutes in alternating reps to mobilize hips and quads.
   
   

4. Figure 4 Stretch
   While standing, cross ankle over opposite knee with a light stretch to target the glutes and piriformis. Take a few steps, then switch sides.
   
   

5. Grave Diggers
   (aka Glute Diggers) Lunge forward, then scoop your hands and arms down, stretching your hamstring as you step.
   
   

6. Frankensteins
   Keeping legs straight, kick one leg forward while reaching with the opposite hand to warm up hamstrings.
   
   

7. Side Lunges
   Step laterally into a deep lunge, keeping the trail leg straight to open inner thighs and hips.
   
   

8. Leg Swings (Front & Side)
   Swing leg forward/backward 10×, then side-to-side 10× to loosen hip joints and hamstrings.
   
   

Pre-Workout / Race Drills

1. A-Skips
   Skip forward driving knee high with a quick pause, emphasizing proper foot strike and knee lift.
   
   

2. B-Skips
   From A-skip position, extend the leg forward before snapping it down to reinforce hamstring function.
   
   

3. Side Shuffles
   Low, quick lateral shuffles to engage glutes and improve hip stability.
   
   

4. Carioca (Knee Drive Focus)
   Grapevine step with emphasis on driving the knee across the body to improve coordination and hip mobility.
   
   

5. Butt Kicks
   Jog in place kicking heels up toward glutes to activate hamstrings and loosen quads.
   
   

6. High Knees
   Rapid knee lifts to waist level to fire up hip flexors and increase turnover rate.
   
   

7. Strides (Optional)
   50–100 m relaxed accelerations to prime muscles and nerves for an agressive race start or workout pace.