| STRETCHES Strattle Reach 1. Sit on the floor and open your legs as far apart as you can get them. 2. Reach for your right toe and try to make your nose touch your right knee for 1 minute. 3. Now reach for your left toe and try to make your nose touch your left knee for 1 minute. 4. After you've done your right and left leg, reach your hands out in front of you in the middle and try to make your nose touch the floor for 1 minute. Pike Reach and Pull 1. Sit on the floor with your legs together out in front of you. Toes pointed. 2. Reach for your toes with your hands and try to make your nose touch your knees while keeping the back of your knees on the ground for 1 minute. 3. Then point your toes up and grab your toes and pull your heels off the ground while keeping the back of your knees on the ground for 1 minute. Butterfly 1. Sit on the floor with the bottom of your feet touching each other and bring them in as close to you without seperating them apart. 2. Hold your toes together with both of your hands and pull your face down to your feet to try to make your nose touch your feet for 1 minute. Arm Pull Across 1. Take your right arm and pull it across your chest and pull it with your left arm, but keep your right arm straight (no bending elbows) for 1 minute. 2. Then switch and do your left arm for 1 minute as described in the excercise. Arm Pull Behind 1. Pull your right arm behind your shoulder bent at the elbow and pull at your right elbow with your left hand for 1 minute. 2. Then switch and do your left arm for 1 minute as described in the excercise. Bridge 1. Lay on your back on the ground, bend your knees so your feet are on the ground, then take your hands and bend them backwards behind your shoulders and push up to hold for 1 minute. Your head should not be touching the ground. Wrist Rock 1. Get on your knees and sit. 2. Flatten your palms on the ground in front of your knees to where your wrists are horizontal to your knees. Make sure your wrists are about 5 inches apart from each other before you start rocking from side to side on your wrist for 1 minute. 3. Then turn them over so that the back of your hand is on the ground and do the same excercise described for 1 minute. Wrist Pull 1. Get on your knees and sit. 2. Flatten your palms on the ground in front of your knees to where your fingers are pointing towards your knees. Your hands should be about 5 inches apart from each other before you pull your wrists back for 1 minute. Splits 1. Put your right leg out in front, your left leg in the back. Both toes pointed and knees locked, not bent. Go down as far as you can and hold for 1 minute. 2. Switch for your left split with the same directions and hold for 1 minute. Remember to do your middle split too for 1 minute. |
| The limber you are, the better you're jumps will be! Stretch every day! |