Pre Run Warmup – SAMOHI Cross Country and Track & Field

Next to each exercise is the video number and time where you can view the drill

Easy skip – low arms

Forward arm circles Skip (2-:53)

Backward arm circles Skip (2-1:14)

Side skip arm circles (2-1:28)

Knee hug – with toe pop up (1-:31)

Table tops (1-1:09)

Scoop (1-1:52)

Runners touch/glute kickback (1-2:17)

Quad pull (1-3:04)

Opposite arm/opposite leg – light jog in between (2-1:44)

Shuffle hop (3-:15)

Point and squish – slow then fast (3-1:20)

Heel down knee up (3-2:17)

Chop jump (3-4:49)

A-Skip (2-2:04)

B-Skip (2-2:23)

High Knees (2-2:39)

But Kicks (2-2:55)

Fast leg butt kick (2-3:28)

A Skip/High Knee combo (2-3:09)

Mummies (3-3:07)

Mummies with knee lift (3-3:36)

Karaoke (2-4:00)

Bell (3-6:58)

Bell with arm circles (3-7:36)

Side Shuffle (2-4:23)

Cross over Step (2-4:48)