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Lower Body Calf Stretch   Calf Stretch with Bent Knee   Stand facing wall/fence Bend forward leg slightly Bend ankle of back leg   Bend both knees to ease strain     Hamstring Stretch Legs straight out and together Legs are not locked Bend at hips, reach toward ankles As flexibility increases, reach for feet Push out through the heels, forcing toes to the sky     Seated Straddle Stretch Legs straddled, bend at hips Reach out toward the middle Keep the back straight     Hurdle Stretch   Correct alignment of the lead leg is important in a hurdle stretch. The foot must be aligned in the forward direction of running.   Sit with legs outstretched, bend one knee, touch bottom of foot to opposite thigh Toes of the straight leg are flexed toward sky Push out through the heel, forcing toes to the sky Bend at hips in nice easy stretch, reaching toward the feet or ankles Bring chest to knee     Quad Stretch     Take a hurdle stretch position Turn and lean back in the opposite direction of the bent leg Hold for 15 seconds and assume the start position Repeat 3-5 times   If the athlete feels pain in the knee during this stretch and foot is pointing out to the side, point foot back to relieve stress.   If the athlete feels pain in the knee during this stretch, bring the knee in toward the body to relieve stress.     Forward Bend   Stand, arms outstretched overhead Slowly bend at waist Bring hands to ankle or shin level without strain Point fingers toward feet

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