Championship Productions Blog

Archives by Tag 'Stretching'

Learn Stretching Exercises for Cross Country!

By Kevin Fitzpatrick - Last updated: Sunday, November 1, 2015

Kristy Popp, former assistant cross country coach at Iowa State University, runs a couple athletes through stretching exercises designed for long distance running. The stretches in this video are designed to help runners become more flexible and also avoid injuries.

Stretching & Flexibility

Drill Summary: There are three different stretches in this video that can be used after a cool down.

The first stretch is Groiners. The athlete sits on the ground with their knees bent and a little wider than their shoulders. In that position, they rotate their knees side to side, touching the ground (if they can) on every rep.

The second stretch is the Hurdle Trail Leg. For this exercise, find a fence or wall to hang on to. Face the fence/wall and act as if one of your legs is going over a hurdle. Make sure to go both backward and forward over the hurdle and work both legs.

The final stretch is Leg Swings. Use the wall/fence to anchor yourself, and swing your leg back and forth as well as side to side.


This video came from Championship Productions’ video “How to Build a Championship Cross Country Program.” View other world class Track & Field videos!

Dynamic Stretching Drills for a Proper Hurdles Warm Up!

By nate.landas - Last updated: Friday, August 23, 2013

Kansas Hurdles Coach, Elisha Brewer, discusses the importance of Dynamic Stretches and how each stretch contributes to the flexibility of hurdling. While each event in track and field requires some level of flexibility, the hurdles are the one running event that puts your body in it’s most unnatural position, thus requiring the need to be flexible. Coach Brewer discusses how each movement increases flexibility necessary to become a successful hurdler.

The drills begin with some basic & movements that are directly related to hurdle movements and progress to some more complex movements that focus more on stretching out the lower back and hamstrings. She begins with “High Knee Pulls” which focuses directly on stretching the lower back and hamstrings, two parts of the body where flexibility are key to become a successful hurdler. From here she rolls right into the “Groin Stretch”, “Hip Circles”, and the “Heel/Toe Walk.”

Gain more insight and an additional video clip from, Becoming a Champion: Hurdles for Girls’ Track & Field. Discover other great Hurdle DVDs apart of our large Track & Field DVD collection!


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