Cross Country Warm-Up Routine

Walking exercises/ walk back

• heel walk
• toe walk
• knee to chest
• piriformis stretch
• quad pulls with arm extension
• heel-toe high knee walk
• high knee external rotation (open the gate)
• frankensteins
• lunge and twist
• backward lunge with arms overhead
• inchworm with arched back
• spiderman

 Running exercises/ walk back

• high knee run
• butt kicks with heels coming up under hips
• backwards run
• carioca (big)
• skip for height
• skip for distance​

Hip Circuit (10 each exercise, each leg, on the ground)

• Iron Crosses
  
• Scorpions
  
• Fire Hydrants
  
• Straight Leg Raises​

Track & Field Warm-Up Routine

Light jog for 400m or 5 minutes
​
Walking Exercises (30m down, then begin next exercise)

• Heel Walk
• Toe Walk
• Knee to Chest
• Quad Pull with Opposite Arm Extension
• Piriformis Stetch - figure four holds
• Frankensteins - front leg swings (as high as possible without hinging at hip or bending at knee)
• Anteaters - rear leg swings (hips square, both hands touching the ground)
• Lateral Lunges
• Front Lunge with Trunk Rotation
• World's Greatest - forward and backward toe touches
• Skip and Scoop
• High Knee Carioca
• Low Knee Carioca

Sprint Drills (30m down and back)

• A Skips
• B Skips
• C Skips
• Gunslingers
• Straight Legged Bounds
• Single Leg Fast Legs​

Hip Circuit (10 each exercise, each leg, on the ground)

• Straight Leg Raises
• Hip Raises
• 1 Leg Hip Raises
• Cats and Camels
• Fire Hydrants
• Forward/Backwards Leg Rotations
• Iron Crosses
• Scorpions
• Rolling Hurdlers
• Hurdle Seat Exchange​