Although runners often focus their strength and flexibility work on the legs and core (and for good reason), the feet deserve just as much attention. Here are some excellent video tips to help you maintain healthy feet. In this first video, physical therapist Jay Dicharry demonstrates how to use “toe yoga” and “big toe push-downs” to increase the strength and coordination of … [Read more...]
The More You Run, the More You Need to Focus on the Supplemental Work
If running is your passion, your biggest challenge may not be finding time to run. After all, running for you is like eating and sleeping. How could you not find time to do these things? Instead, your biggest challenge as a runner may be finding the time to do the supplemental work needed to support that running. I understand. If I had my druthers, I’d rather be out for a … [Read more...]
Make Your Muscles Smarter
Excerpted from The Triathlete's Training Guide and featured in USAT's Multisport Zone. When most people think of strength training, they think of making their muscles stronger. But strong muscles aren’t worth much if they don’t fire when needed or coordinate with each other during sport specific movements. For endurance athletes engaged in strength training, it is important … [Read more...]
Video: Balance Drills
It's best to perform these single leg balance drills barefoot. Firmly ground one foot. Think about spreading the toes and planting the little toe, bit toe and heel as three points of a tripod. This will help you distribute weight equally over your forefoot and rearfoot as you establish a solid contact point. Lift your opposite leg off the ground with a high knee so that … [Read more...]
Video: Leg Swings
This video demonstrates three types of leg swings that runners and triathletes can incorporate into their dynamic warmup and warmdown. Leg swings are designed to warmup muscles and increase mobility around the hip joint prior to activity. There are three movement patterns for these leg swings. The first two are based on the spiral-diagonal movement patterns that arise from … [Read more...]
Drills for Proper Running Form
Triathletes widely recognize the importance of good form in the pursuit of increased efficiency and faster times in the water. Yet that same dedication to technique and form often takes a backseat in the discipline of running. Although running is not a technique-dependent sport to the same extent as swimming, dedicated attention to form in your run training holds substantial … [Read more...]
Swimming Drills Library: Catch-up Drill
Have you ever noticed how the faster boats are the longer boats (think a rowing team’s racing shell versus a fisherman’s rowboat)? The same physics that apply to building a fast racing boat apply to the human body moving through the water. The catch-up drill will help you focus on maintaining a long body in the water. To do the drill, maintain your non-stroking arm … [Read more...]
Swimming Drills Library: Fists Drill
Instead of swimming with paddles, the fists drill is more like swimming with anti-paddles. Just as the name implies, close up your hands into fists and swim. If you feel like you aren’t getting very far, remember to keep your elbow high during the pull phase of the stroke. Let your arm seek out the optimal position that grips the water and provides the most … [Read more...]
Swimming Drills Library: Thumb to Thigh Brush Drill
The last third of the freestyle stroke generates the most power and propulsion. Therefore, a good follow-through is crucial to a powerful stroke. This drill helps reinforce full extension of your arm at the end of the stroke. Simply brush your thumb against the side of your thigh as you finish; this will give you a target for where your hand should be … [Read more...]
Swimming Drills Library: Fashion Model Backstroke Kick
As with the rotating kick, an effective body roll can also be achieved by practicing backstroke. For this backstroke drill, you are kicking on your back with both arms down at your side. Use fins if you have them. While kicking, move one shoulder to your chin, allowing your body to roll to the side. Then do the same to the other side, rotating from side to … [Read more...]
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