HudsonvilleDistance
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  • Home
  • XC
  • T & F
  • PREHAB
  • Summer Running
  • Winter Running
  • Incoming Freshmen/Rookies
  • Links
  • MOTIVATION
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YOUR CART

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
Lunge Matrix - list of exercises PDF
Leg Swings - list of exercises PDF

COOL DOWN EXERCISES

BACK ROUTINE
​
hurdle leg swings x10 forward backward each leg
pendulum clock 30seconds
side plank LEFT RIGHT 15-45 seconds depending who you are
reverse dead bug LEFT RIGHT x20 each leg
pendulum clock 30 seconds
​

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 

MYRTLE
With weight or without for people who are new or not strong glutes
Exercises List:
​Weighted Bridge- 25lb plate at least- 2 sets of 5
Weighted Lunges - 5/5/5/5 left right forward and left right backwards
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
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