Lexington High School XC - Track & Field
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Dynamic Warmup Routine

The Dynamic Warmup is a daily routine meant to activate muscle groups in an increasingly functional manner. It is adaptable depending on the event and usually takes 15-20min to complete. It can be expanded to 1hr+ depending on the experience of the athlete and their event. A proper warmup is an essential part of our daily routine.

Cross Country Warm-up Routine

​Basic Dynamic Stretches:
  • ​Toe Walk
  • Heel Walk
  • Walking Knee Pulls
  • Walking Piriformis Stretch
  • Walking Quad Pulls w/ Opposite Arm Extension
  • Frankensteins
  • Anteaters
  • Lateral Lunges
  • Skip and Scoop
  • High Knee Carioca
  • High Knee Runs
  • Butt Kicks
​
Hip Circuit (10 each exercise, each leg, on the ground):
  • Hip Rotations
  • Straight Leg Raises
  • Iron Crosses
  • ​Fire Hydrants

Cross Country Cool Down Routine

​Basic Dynamic Stretches:
  • Toe Walk
  • Heel Walk
  • Forward Lunges
  • Lateral Lunges
  • Single Leg Hops
  • A Skips
  • B Skips
  • ​High Knee Carioca
  • Backwards Run

Track & Field Warm-up Routine A

​Basic Dynamic Stretches:
  • Heel Walk
  • Toe Walk
  • Walking Knee Pulls
  • Walking Piriformis Stretch
  • Walking Quad Pulls w/ Opposite Arm Extension
  • Frankensteins
  • Anteaters
  • Lateral Lunges​
  • Lunge Walks w/ Trunk Rotation
  • World's Greatest (lunge walk with forward & backward toe touch)
  • Skip and Scoop
  • High Knee Carioca
  • Low Knee Carioca​

Foundational Drills:
  • A-Skips
  • B-Skips
  • C-Skips
  • Gunslingers
  • Straight Leg Bounds
  • Single Leg Fast Leg​

Hip Circuit (10 each exercise, each leg, on the ground):
  • Iron Crosses
  • Scorpions
  • Fire Hydrants
  • Straight Leg Raises
  • Rolling Hurdlers​​

Track & Field Warm-up Routine B

​Basic Dynamic Stretches:
  • Walking Knee Pulls
  • Walking Piriformis Stretch
  • Walking Quad Pulls w/ Opposite Arm Extension
  • Frankensteins
  • Anteaters
  • Lateral Lunges​
  • World's Greatest (lunge walk with forward & backward toe touch)
  • Skip and Scoop
  • High Knee Carioca

Foundational Drills:
  • A-Skips
  • B-Skips
  • Single Leg Fast Leg​

Hip Circuit (10 each exercise, each leg, on the ground):
  • Straight Leg Raises
  • Iron Crosses
  • Fire Hydrants
  • Rolling Hurdlers
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