Table of Contents

• Events
• Warming up

1. The Back Stretch
2. The Calf Stretch
3. The Chest Stretch
4. The Deltoid Stretch
5. The Forearm Stretch
6. Hamstring Stretches
7. The Hula Stretch
8. The Iliotibial Stretch
9. Neck Stretches
10. Tricep Stretches
11. The Quadriceps Stretch
12. The Shoulder Stretch
13. The Toe-touch Stretch
14. The Trunk Stretch

• Training
• Record Breakers
• Did you know?
  (Cool Track Facts)
• Track and Field Links
• Bibliography

Chimacum Middle School

ThinkQuest Jr.

Meet the Team

Featured site:
The International Amateur Athletics Federation

Hamstring Stretches

Sit on the floor with one leg out straight.

Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh.

Extend your arms as far as possible, grasping the ankle of the extended leg and pulling your upper body down as you exhale. Hold your bent knee close to the floor and bend at the waist, keeping your spine fairly straight.
Hold for 10 seconds then relax. Repeat with other leg.

Stand and put your right foot on a step.

Keeping your leg and back straight, try to touch your chest to your knee.
Repeat with left foot.

Stand and cross your right foot in front of your left.

Lace your fingers behind your back.

Slowly lower your forehead to your right knee, raising your arms as you go.
Repeat, crossing the left foot in fron of the right.