Dynamic Flexibility Exercises:
Ankle Bounds Take short bunny hops keeping legs straight and flexed at ankles
Knee Hugs Rise up on toe, lift and pull opposite knee to chest
Russian Walks - March like a Russian solider; clap under hamstring as you draw knee up
Walking Sweeps - Take slow, long steps while keeping hips low and sweeping ground with hands
Frankenstein Walks Extend arms forward at shoulder level. Drive right leg up to the outside of your left hand. Repeat with left leg
Power Skips Skip for height and distance with high-knee action and long arm swings
High-Knee Skip Perform high knee skip keeping toes pulled up
Fast Skips Perform fast-paced short skips
Butt Kicks Rapidly kick heels to butt; pump arms
Skip and Kick Perform skip; kick leg out when knee is raised. Snap leg back to paw ground
Form Runs Run with proper form. Concentrate on rapid knee action and arm swings
Lateral Bounds Bound laterally from leg to leg, lifting knee to chest and using arms
Form Runs and Sprint Run with proper form with high knees and good arm action for five yards. Then sprint for ten.
Static Partner Stretches:
Hold for 8 seconds
Seated Low Back and Hamstring Stretch Sit on butt with legs apart. Reach and grab right foot and hold. Repeat on left side
Hip Flexor & Quad Stretch Kneel on one knee, reach back and grab back foot. Lean forward and hold
Abdominal Stretch Lying on your stomach, place palms on ground and slowly start pushing upper body off ground. Keeping hips on ground, have partner push on mid back
Seated Legs Together Sit on butt with legs together, toes up, knees locked. Reach for feet and hold
Butterfly - Sit on butt with knees bent and soles of feet together. Gently press knees out with hands
Hip Stretch Lie on back and bring your leg up toward hands. Place arms around outside of leg and pull toward chest.
Piriformis Stretch Lying on back, cross one leg over body. Have partner lift leg toward opposite shoulder.
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