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Warm
Up Drills and Stretches
Leg
swings: forward and backward
swings that increase in size and speed over 15 repetitions. Do 1 set each leg.
Hip
circles: move hip in a circle
starting small and getting larger over 15 repetitions. Do 1 set each leg.
High
stepping: Walk across field
bringing knee high to chest while rising up on opposite toes, balance on
toes briefly. 15 times each leg.
Lunge-reaches:
Lunge forward and rotate truck to reach out and down to the outside of the front
knee. Repeat 15 times each leg while moving across the field.
Soleus
/Achilles stretch (left):
keep back heel down on ground, bend back knee slightly. Hold stretch for 30 seconds.
Calf
stretch (right): same as above but keep knee straight.
Quadriceps
stretch (left): in half kneeling
position, pull ankle up towards buttocks, keep stomach muscles tight not allowing
back to arch. Hold 30 seconds
Buttocks
stretch (right): cross legs in a figure "4" position while lying on your back,
pull knees towards chest. Hold 30 seconds.
Hamstring
stretch: pull knee to chest
first then pull ankle towards head, keep bottom leg straight and flat on the ground.
Hold 30 seconds each leg.
Hip
flexor stretch (left): bring
leg back and turn toes in, tighten stomach muscles and squeeze buttocks. Hold
30 seconds. Do both legs. (feel the pull high in the thigh.)
ITB
stretch (right): cross leg behind and bump hip out towards the side of the
back leg. Hold 30 seconds. Do each leg. (feel the pull down side of leg.)
Single
leg squats (left): stand
on one leg reach out in front as you bend knee to 90 degrees to a squat position.
(squat position not shown above) Repeat 10 times each leg. Keep good balance.
Plank
position (right): Start with shoulders positioned directly over wrists, then
pull knee high towards chin. Hold 5 seconds. Repeat 2 times each leg. (feel the
work in stomach muscles.)
The Stone Clinic
3727 Buchanan Street • San
Francisco CA 94123 • info@stoneclinic.com • (415)
563-3110
