Warming up:

• At least 5 min of SLOW jogging
• Stretch biggest muscles first
• Butt and upper legs, then calves
• Then move your way up to the smaller muscles
• Arms and back

Cooling down:

• Same as warming up

Lots of athletes skip cool downs because the coach is not there to make sure that they do it. Muscle will cramp up and tighten without proper cool down. Just because I’m not there to make sure you cool down, know that it is very important to do so.