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Comets of Charles County Track & Field

Guide to Stretching

Guide to Stretching


3 sets of 30 seconds, 4 times a day.  Once in the morning, twice at practice, and once before sleep.


Calf Stretch

1. Against the wall

     a. place the foot against the wall

     b. heel on the floor

     c.  work your body towards the wall

     d. you should feel a good pull, but nothing should be painful  


2. Mountain

      a. both hands on the ground

      b. you can either do a single foot or double foot

      c.  make sure the heel of your foot is on the ground

      d. higher your butt is, the more of a stretch you should feel

      e. you should feel a good pull, but nothing should be painful  

Hamstring Stretch

1. Sit and Reach a. sit on the ground

      a. feet together
      b. legs straight
      c. reach your hands as far down as you can go
      d. try to touch your toes

           i. if you can’t touch your toes, use a towel or something around your toes to assist you.

           ii. if you can touch your toes, try to touch your head to your knees. You should feel a good pull, but nothing                   should be painful.


Quad Stretch

1. Hurdler Stretch a. one leg bent behind you

       a. the opposite leg straight in front of you
       b. lean back as far as you can go without your knee or hip lifting up
       c. you should feel a good pull, but nothing should be painful


2. Standing Quad Stretch a. stand on one foot

       a. grab the other foot with your hand and pull it back
       b. if you need to balance, either use the wall or reach the hand not in use into the air
       c. make sure to stand tall

            i. chest up

            ii. hips forward
       d. you should feel a good pull, but nothing should be painful


Hip Flexor Stretch

1. Half Kneeling
        a. one leg behind you with knee on the floor

             i. you should make a 90° angle
        b. the other leg in front of you with the foot on the ground

             ii. you should make a 90° angle
        c. make sure to have your chest up

        d. the other thing that should move is your hip
        e. thrust your hip forward
        f. you should feel a good pull, but nothing painful