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
CORE
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
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
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
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