PREHAB
We do drills and exercises everyday to build and maintain strength. Hips and glutes are the major muscle groups we target to stay injury free. Also by targeting these groups it will make us faster in every distance we race at. Below are the videos of what we do. Make sure we always do these slow and controlled.
WarmUP EXERCISES
Warm Up For Race 20yds and Drills after running 30yds
1. 8 reps left/right tippy twist
2. a skip
3. b skip
4. skip for height
5. single leg deadlift walk 3-4 reps each leg
6. carioca left/right
7 reverse lunge 3-4 reps each leg
8. stride
1. 8 reps left/right tippy twist
2. a skip
3. b skip
4. skip for height
5. single leg deadlift walk 3-4 reps each leg
6. carioca left/right
7 reverse lunge 3-4 reps each leg
8. stride
Leg Swings - list of exercises PDF
COOL DOWN EXERCISES
ABS
Routine- 2 sets of the 5 exercises- 30- 1min second between sets
Halo 15seconds to left 15seconds to the right
Reverse Corkscrew 30 seconds
Pendulum Plank 30 seconds
Chainsaw 30 seconds
Situp Rollup 30 seconds
Halo 15seconds to left 15seconds to the right
Reverse Corkscrew 30 seconds
Pendulum Plank 30 seconds
Chainsaw 30 seconds
Situp Rollup 30 seconds
Myrtle
Myrtle is 5 exercises to strengthen the hip girdle area. First its finding a color band to start with. You can choose from Green, Blue, Black, Silver. Easy to Hard. Bands will be at practice. You can do clams, bridge, dead bug and side plank at home with no bands.
Exercise list:
Monster Walk 4x20 (20 to the left 20 to the right)2x
Banded Clam 2x8 (hold up top for 3 seconds and release) left-right-left-right
Banded Bridge 10 reps hold for 5 seconds
Reverse Deadbug 20 left 20 right
Side Plank Leg Lift 30 seconds each way with 1-5 leg lifts depending how many you can do.
Exercise list:
Monster Walk 4x20 (20 to the left 20 to the right)2x
Banded Clam 2x8 (hold up top for 3 seconds and release) left-right-left-right
Banded Bridge 10 reps hold for 5 seconds
Reverse Deadbug 20 left 20 right
Side Plank Leg Lift 30 seconds each way with 1-5 leg lifts depending how many you can do.
on an individual basis some kids may get more reps if they are facing severe glute weakness
this could be due to just poor posture, genetics, non athletic background
this could be due to just poor posture, genetics, non athletic background
DISCLAIMER- YOUR COACH DOES NOT HAVE PERFECT FORM AT THIS MOMENT. WE WILL BE MAKING SURE YOU HAVE GREAT FORM ON THESE EXERCISES.
ADVANCED MYRTLE
Advanced Myrtle- Most will not be able to these until upperclassmen or until you show you can single leg deadlift with good form. Runners will use more weight to progress exercises.
Exercises List:
Weighted Bridge- 25lb plate at least- 2 sets of 5
Single Leg Dead Lift - No weight at first 2 sets of 8 holding for 2-3 seconds and back down- 5lb weights and progressing weight when form holds
Goblet Squat- Starting with 40-50lbs 2 sets of 6-8 reps progressing weight
Reverse Deadbug- 20 left 20 right
Exercises List:
Weighted Bridge- 25lb plate at least- 2 sets of 5
Single Leg Dead Lift - No weight at first 2 sets of 8 holding for 2-3 seconds and back down- 5lb weights and progressing weight when form holds
Goblet Squat- Starting with 40-50lbs 2 sets of 6-8 reps progressing weight
Reverse Deadbug- 20 left 20 right
Hurdle Drills
List of Exercises- 2x of Lead Left, Lead Right, then, L/R of Lateral lead leg shuffle, L/R of lateral straight leg shuffle) left lead over/under right lead over/under
List of Exercises- 2x of Lead Left, Lead Right, then, L/R of Lateral lead leg shuffle, L/R of lateral straight leg shuffle) left lead over/under right lead over/under