Gaining flexibility in all of your muscle groups will enhance your physical well-being, reduce muscle soreness, aid in quick recovery from workouts and competition and prevent injuries. If you practice this philosophy, you will gain the ability to handle more intense workouts and a faster competitive pace. A variety of stretching philosophies exists. Avoid ballistic stretching. These are the fast, aggressive, jarring exercises that can actually break down muscle fiber or cause an injury.
Some coaches consider jumping jacks or running through tires ballistic.
Ask your coach about passive or static stretching. Both styles have become more commonplace in track and cross country. A passive stretch involves slow, steady movement. A static exercise is a stretch up to but not beyond the point of discomfort. Using partners in static stretching is very effective.