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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, keeping foot flat   Bend both knees to ease strain     Hamstring Stretch   Seated Straddle 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   Legs straddled, bend at hips Reach out toward the middle Keep the back straight     Hurdle Stretch   Correct alignment of lead leg is important in the hurdle stretch, regardless if you are a hurdler or not. The foot must be aligned in the forward direction.   Extend right leg out in front of body, toe is toward the sky Bend left leg, bringing knee out, away from the body, left foot is behind buttocks Form an "L" shape with the legs Push out through the heels, forcing toes to the sky Bend at hips in nice easy stretch, reaching toward the feet or ankles Bring chest to knee   To stretch the left leg quad Turn the body and hands back toward the left side Lean back slightly feeling a little tension, not strain   Sometimes a little assistance is needed to help the athlete maintain the "L" position until they can hold it for themselves.     Reverse Hurdle Stretch — Incorrect   Reverse Hurdle Stretch — Correct   Correct alignment of lead leg is important in hurdle stretch regardless if you are a hurdler or not. The foot must be aligned in the forward direction of running.   Bend knee, touch bottom of foot to opposite thigh Straight leg, toes are 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     Reverse Hurdle Stretch   If pain in knees during hurdle stretch, bring knee closer towards the mid-line of the body     Quad Stretch   If pain in knees during stretch and foot is pointing out to the side, point foot back to relieve stress     Double Quad Stretch   Sit on heels of feet Place hands about 12 inches behind hips Lean back, feeling tension in top of thigh (quadriceps), not knee     Double Quad Stretch, Correct   Double Quad Stretch, Incorrect

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