Lexington High School XC - Track & Field
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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​
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