Dynamic Stretching Routine

http://www.runnersworld.com/stretching/a-dynamic-stretching-routine

MMS Cross Country Warm up Routine

1. 2 Laps Straights and Curve               Straights – Build- up

                                                                        Curves – Walk

2. ON Chain link fence:  Leg Swings Series

                                           10 front and back each leg = 20

                                           10 side to side each leg = 20

                                           Total= 40

3. Dynamic Stretching Routine on the Court

              a. Walking Lunges

              b. Butt kicks walking

              c. Butt Kicks running

              d. Hacky Sack – each side opposite hand (standing in place 10 x each side)

              e. Toy Soldier Walk – opposite hand to toe –STRAIGHT LEG

              f. Toy Soldier Run (skip) as above

              g. Arm circles 10 x forward each arm/ 10 x backward each arm