Dynamic Stretches

 High knees (Quadriceps stretch): While putting your hands out waist high in front of you lift one knee up at a time fast so that the knees hit your hands. (your knees should be getting pushed up to hip height or higher). When doing this stretch you should be heading in a forward direction.   

 

 Butt Kicks (Hamstring stretch): Kick your feet up so the heels are kicking your butt.

 

 Leg swings (Hip Flexors): Have your arms out straight in front of you and lean against a wall. While leaning against a wall swing one leg at a time for 20 times (get the leg as high as it can go). Then switch to the other leg. Repeat 2 times each leg.

 

 Knee Pulls Ups (Hamstring stretch): Stand on one foot, lift the other leg up with the knee bent and pull the knee up higher (while up on your toes with the foot that is on the ground) then alternate legs. You will be doing this stretch while walking in a forward motion.

 

 Foot Pulls Ups(Quadricep stretch): Stand on one foot, lift the other leg up by the ankle while on your toes with the foot that’s on the ground and keep alternating feet. You will be doing this stretch while walking in a forward motion.