SPRINTERS: Stretch Routine

Here's the list of stretches to do. Make sure you hold these stretches for 30 seconds per repetition.

1. Shoulder Stretch: pull the elbows behind the head (right elbow, then left elbow).
2. Quad Stretch: pull right leg back, then pull left leg back.
3. Wall Stretch: push the wall, right leg first, then left.
4. Touch Toes: down center, then spread legs, touch right foot then touch left foot.
5. Hurdlers Stretch: seated position, keep the hips squared forward, lean one leg out, tuck the other leg into the quad, then lean forward...then switch legs and repeat.
6. Pretzel Stretch: one leg is straight out, hug the other leg to your body...then switch legs and repeat.
7. Thigh Hug Stretch: lay flat on your back, hug one leg up to your chest...switch legs and repeat.
8. Butterfly Stretch: seated position, feet together, pull them close to your body, push knees down with your elbows...hold for 60 seconds.

In addition to these stretches, the following stretches outlined in this video are excellent. Focus on stretches outlined from the start of video through the 5:15 mark:

STRETCHES

Feel free to add stretches that you may already incorporate into your routine. Take your time, stretch down for a solid 15-20 minutes (followed by a day of rest), then repeat the entire routine again tonight. 

Make sure you stretch post-workout, then again at home. Most of our training is complete for the season. Our job now is to MAINTAIN what we've built, and to properly RECOVER so we're ready to peak at SWCs and Districts/Regionals/State.