Here is the Sunday Dryland work out.
Standing Stretches: Hamstring (bend over touch toes) Quad ( bend knee and hold each foot behind you ) Groin ( Spread legs out to side lean to each side ) Core (stand and slowly twist side to side doing further each time and a side knee lean)
Short Run : Run lightly for 3min. Incorporate grapevine, bounding and backwards run toward the end of this warm up run. Rest and allow heart rate to turn to normal. Repeat stretches while at rest.
Starts : This should work some of the muscles that will be used during a start. Begin at start position feet pointing at 2 o’clock then leap forward as far a you can landing on second step leg. Repeat five times. Then rest for 20 sec. Repeat this 5 times. Rest and allow heart rate to return to normal.
Straight-aways : This should work some of the muscles that will be used during a straight-away. Get in basic position ( ankle compression - triceps bend) start by weight distribution to one leg with other leg go to triangle hold McDonald arch return to flamingo hold then weight distribution to other leg and repeat for 1 minute. Rest and allow heart rate to return to normal. Repeat this drill 3 times.
Corners : This should work some of the muscles that will be used during a corner. Get in basic position start by weight distribution to the left leg go to triangle hold with right leg. Crossover left leg with right leg placing right foot outside ankle by small toe of left foot. Transfer weight to right as soon as it back on ground. And extend left leg out to the right then return left leg to start of drill. Repeat for 1 minute. Rest and allow heart rate to return to normal. Repeat this drill 3 times.
Standing Knee “L”: Lean against a sturdy table/chair about your waist height, with your arms slightly bent, back curved and hips tucked up under. Bring left knee to left chest with leg bent, then keeping leg bent move knee pointing towards floor and hold for a moment. Next rotate knee out to side by 90 degrees and hold then return back to pointing at floor. Finish by returning to chest. This will be considered one repetition. Do 5 reps per leg then switch leg. 20 reps per leg.
Please do these drills once in the morning a once in the evening every day while in season.
Other drills : Walk up stairs backwards in half of basic position. Walk up stairs sideways using corner drills. Wall sit and deep knee bend.
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