Last night, Anna and Sophie and I did a great workout that Anna put together, working on take off and change of direction. I especially liked the "resistance running" where you were being held back by a teammate (can use a towel or a giant rubber band-like thing) while you worked on driving your knees up and powering forward.
dynamic warm up
5x30 yard explosion sprint (jog 5, sprint 25, stop on the end line) - jog back to beginning and repeat
3x"w" run (focusing on getting low, stutter stepping, and powerful change of direction)
3x20 seconds quick feet/cone touches with 20 second rest
quick feet + 10 yard sprint - 2x fwd, R side, L side, facing backwards (get back in line as soon as you were done)
3x of the following:
-sprint 20 yards, 10 yard ladder quick feet forwards (alternate which foot you started with with each rep), side shuffle 15 feet, side shuffle back 15 feet, 10 yard ladder quick feet backwards, 20 yard backward sprint
resistance running
3x15 yards with breakaway
2 sets of:
10 pushups/planks10x each side
dead bug
side plank 30 seconds each side
Julia
Thursday, July 16, 2009
Wednesday, July 1, 2009
wk of june 22:
tues: modified chest and back
weds: sprints, plyos, abs at grady
thurs: modified legs and back
wk of june 29:
tues: a really really short pushup, pullup, ab workout
weds: track
thurs: ? something w/ arms/shoulders/abs
fri: plyos
sat: I think I'll celebrate our independence by biking everywhere I go on the 4th.
angela.
tues: modified chest and back
weds: sprints, plyos, abs at grady
thurs: modified legs and back
wk of june 29:
tues: a really really short pushup, pullup, ab workout
weds: track
thurs: ? something w/ arms/shoulders/abs
fri: plyos
sat: I think I'll celebrate our independence by biking everywhere I go on the 4th.
angela.
Thursday, June 18, 2009
Sprinting form workout
Here is the sprinting form workout that Anna and Shimmy and I did last night. I had done something like this with Erin before, and I think it's good b/c I'm sure most of us know very little about good sprinting form.
This is a sprint form workout that I like to do a few times before the club season starts each year. You look really funny while doing it but if you run through it a few times you'll really open up your stride and gain a step or two over the opposition.
----
These will be in the form of 10 sets of 2x40m. Remember these should be fast but short of sprinting. Take a lot of rest in between. 30-40 seconds.
1. Focus on your belly button. Always focus on your belly button when you're running! This keeps you leaning forward with your weight on your toes.
2. Arm form. As before, each arm is pulling a rope and your elbows are moving straight forwards and backwards.
3. Drive your knees. Over exaggerate! Pretend your running the 40's and kneeing a 7 foot dude in the groin with each step, if you don't take him down he's gonna beat the shit out of you, so you better get a lot of power behind your knee!
4. Kick out. When your knee gets to it's highest point kick your toe all the way out. Try to reach as far forward with it as you can. (Don't forget: Belly button, arms, knees!)
5. Drive down. When your toe gets all the way out drive the ball of your foot towards the ground as fast as you can. This is what's gonna get you the extra distance in your stride. If it takes your legs a long time to get down you'll lose all the drive and just waste all that energy.
These next few are to keep you from losing your forward momentum. Any bouncing up and down or tetanus you experience while you're running is causing you to work way harder than you need to!
6. Keep your eyes on the prize! By now you're probably bouncing a lot. Pick a point on the other end of the track at eye level. When you run this set keep your eyes fixed on that point and try not to let your head bounce at all. Keep doing all that other ridiculous looking stuff.
7. Limp wrists. This goes for the rest of your body too. If you're not using it to propel you forward and its tensed you are wasting energy! Before you run this one wiggle your jaw and shake your wrists. You're probably pretty tense by now. Relax! (belly button, arms, knees, kick out, drive down, level head!)
8. Breathe! After all this you're probably breathing sporadically down the track. Let's focus on that now. Your body will take in enough oxygen on its own so don't worry about that, focus on breathing out regularly. For the next set breathe out on every third foot fall. Left, right, out, right, left, out, left, right, out. Keep doing all that other stuff too.
9. Put it all together at 90%! Belly button, arms, drive with the knees, kick out with the toe, drive down quickly with the ball of your foot, eyes on the prize, limp wrists, and Breathe!
10. The last set kick it up a notch think about your form but this is to tie it together at full speed (95-100%). You should feel your stride open up even after this one run through.
We finished with some abs and the air alert workout for the week.
Julia
This is a sprint form workout that I like to do a few times before the club season starts each year. You look really funny while doing it but if you run through it a few times you'll really open up your stride and gain a step or two over the opposition.
----
These will be in the form of 10 sets of 2x40m. Remember these should be fast but short of sprinting. Take a lot of rest in between. 30-40 seconds.
1. Focus on your belly button. Always focus on your belly button when you're running! This keeps you leaning forward with your weight on your toes.
2. Arm form. As before, each arm is pulling a rope and your elbows are moving straight forwards and backwards.
3. Drive your knees. Over exaggerate! Pretend your running the 40's and kneeing a 7 foot dude in the groin with each step, if you don't take him down he's gonna beat the shit out of you, so you better get a lot of power behind your knee!
4. Kick out. When your knee gets to it's highest point kick your toe all the way out. Try to reach as far forward with it as you can. (Don't forget: Belly button, arms, knees!)
5. Drive down. When your toe gets all the way out drive the ball of your foot towards the ground as fast as you can. This is what's gonna get you the extra distance in your stride. If it takes your legs a long time to get down you'll lose all the drive and just waste all that energy.
These next few are to keep you from losing your forward momentum. Any bouncing up and down or tetanus you experience while you're running is causing you to work way harder than you need to!
6. Keep your eyes on the prize! By now you're probably bouncing a lot. Pick a point on the other end of the track at eye level. When you run this set keep your eyes fixed on that point and try not to let your head bounce at all. Keep doing all that other ridiculous looking stuff.
7. Limp wrists. This goes for the rest of your body too. If you're not using it to propel you forward and its tensed you are wasting energy! Before you run this one wiggle your jaw and shake your wrists. You're probably pretty tense by now. Relax! (belly button, arms, knees, kick out, drive down, level head!)
8. Breathe! After all this you're probably breathing sporadically down the track. Let's focus on that now. Your body will take in enough oxygen on its own so don't worry about that, focus on breathing out regularly. For the next set breathe out on every third foot fall. Left, right, out, right, left, out, left, right, out. Keep doing all that other stuff too.
9. Put it all together at 90%! Belly button, arms, drive with the knees, kick out with the toe, drive down quickly with the ball of your foot, eyes on the prize, limp wrists, and Breathe!
10. The last set kick it up a notch think about your form but this is to tie it together at full speed (95-100%). You should feel your stride open up even after this one run through.
We finished with some abs and the air alert workout for the week.
Julia
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