Warm Up:

http://www.brianmac.co.uk/warmup.htm

Streches: http://www.thestretchinghandbook.com/products/stretch_charts.php

Food for Cramps:

http://www.examiner.com/x-6785-Wilmington-Wellness-Examiner~y2009m5d4-Mineral-help-for-muscle-cramps