PRE-RUN / POST-RUN FLEXIBILITY ROUTINES

By: Princeton Athletic Communications
          Release: 05/01/2008
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PRE-RUN / POST-RUN FLEXIBILITY ROUTINES

Dynamic Flexibility – Pre-Run
High Knees 15yds – Stride 15yds
Carioca w/ High Knee 15yds – Stride 15yds X 2
Buttkicks 15yds – Stride 15yds
Backpedal 30yds
Leg Swings Right/Left – Front/Back and Side 15sec each leg in each direction
TFL Right/Left – 15sec
Standing Hamstring – Right/Left – 15sec
Toe Touches – Right/Left – 15sec
Starter’s Hamstring – Right/Left – 15sec
Side Lunge – 15 sec
4 Point Groin – 15sec
Static Groin – 15sec
Lunge w/ Twist – Right/Left – 15sec
Hang Down – 15sec

Static Flexibility – Post-Run
Hang Down Stretch
Hamstring V Stretch – Right/Left/Middle
Hip Flexor – Right/Left
Standing Groin – Right/Left
Spinal Twist – Right/Left
Butterfly Stretch
Cradle – Right
Lay it Back – Right
Extend and Pull – Right
Roll and Pull – Right
Cradle – Left
Lay it Back – Left
Extend and Pull – Left
Roll and Pull – Left
Hamstring/Calf – Right
Hamstring/Calf - Left
Sit in a Squat
Hang Down Stretch








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