Proper warm-up and proper cool down are essential for runners to perform at optimal levels. In the video clips below Kristy Popp, former Assistant Cross Country Coach at Iowa State University discusses the advantages of pre-practice dynamic stretching and post practice static stretching. In the first clip Coach Popp will demonstrate 6 different dynamic stretches, while in the second video she will show you 3 post practice stretches that they use at Iowa State.
For more information about the DVD that these video came from click on the link How to Build a Championship Cross Country Program
The YouTube videos have sound, so please make sure that your sound is turned on, and that you have access to the site (some schools block access to YouTube)