2nd To None Track and Field Club

Parents and athletes,

Due to inclement weather, practice today is canceled. This is NOT a day off!

If you have a treadmill, please have your athlete complete two miles with a slight incline.

If you have a stationary bike, please have your athlete complete 5 miles.

The drills are as follows:

Calf Stretch near the fence – 15 seconds on left & the right
Leg swing near the fence – 15 seconds on each leg
Toe walk
Heel walk
Knee hugs
High knees
A skips
B skips
Open hips backwards
Straight leg kick
Lunges
Karaoke – down & back
Runners stretch / scoops

Toe touch – 15 seconds
 Standing
o Feet together
o Legs apart – stretch left
o Legs apart – stretch right

 Seating
o Legs apart – stretch left
o Legs apart – stretch right
o Lower back stretch – left over right with opposite arm pushing leg
o Lower back stretch – right over left with opposite arm pushing leg
o Knee hug
o Hurdler stretch – bent leg back or inside
o Butterfly stretch

25 Pushups and 25 situps should also be completed.