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Lower Body Calf Stretch   Calf Stretch with Bent Knee   Stand facing forward, with or without snowshoes on, toes pointed forward Place one leg out in front Bend forward leg slightly Bend ankle of back leg   Same as Calf Stretch but; Bend both knees to ease strain   Standing Hamstring Stretch   Place one leg out in front (heel on the ground, toe pointing up), bending knee of opposite leg with heel flat on ground Legs are not locked Sit back on your heels   As your athletes' flexibility increases, have them reach toward their feet   Standing Straddle Stretch   Step Ups   Spread feet shoulder width apart, with or without snowshoes on Bend forward at hips Reach down along the legs toward the ground until you feel the stretch   Place one foot onto support, with bent leg Push hips in, toward support     Standing Quad Stretch   Stand with one foot flat on ground Bend knee of other leg, reaching foot toward buttock while grasping ankle with hand Pull foot directly toward buttock Do not twist knee Stretch can be done standing alone or balancing with partner or fence/ wall   If pain occurs in knees during stretch and foot is pointing out to the side, point foot back to relieve stress   Forward Bend   Stand, arms outstretched overhead Slowly bend at waist Bring hands to ankle level without strain

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