Stretches

Here are some stretches which should be done after every session whether training or racing.

Back of lower leg  (Calf – gastrocnemius)

Stretch 1

Important points

Both feet point straight at the wall

Heel of back foot must be flat to the ground

Keep the back straight

This stretch is felt at the back of the rear lower leg

Back of lower leg (Calf – soleus)

Stretch 2

  Important points:

Feet should be closer than the previous stretch

Toes should be pointing forward

Weight must be on the rear leg

Heels kept flat on the ground

This stretch is felt in the lowest part of the calf

Back of thigh (hamstrings)

Stretch 3

  Important points:

One leg in front of the other and straight knee

Sit back on support leg with bottom out and straight back

Hands on bent knee

This stretch should be felt on back of thigh of straight leg

Outside of thigh and hip (Iliotibial band)

Stretch 4

  Important points:

Cross one foot behind the other

Keep back straight

Push hip of back leg away from centre of body

This stretch should be felt on outer side of rear thigh and hip

Front of thigh (Quadriceps)

Stretch 5

  Important points:

Hold wall for support if needed

Knees level

Support leg slightly bent

Stand tall with tummy in

This stretch should be felt on front of thigh

Inside thigh (Adductors)

Stretch 6

  Important points:

Stand with feet a little over shoulder width apart

Keep back straight

Feet face forward

Lean to one side, bending that knee

This stretch should be felt on inside thigh of straight leg

Side of trunk

Stretch 7

  Important points:

Stand with feet a little over shoulder width apart

Keep back straight

Take arm over head

This stretch should be felt down side of trunk