The ankling drill helps facilitate the proper loading and spring during running. Starting at the toe, push the foot down so that the heel barely contacts the ground. The movement can be difficult to learn at first, so begin in slow motion; then gradually pick up the pace and keep the cadence high. More running drills: Side-to-side Skip Carioca, or Grapevine A … [Read more...]
Video: Dynamic Stretching
The full warm up consists of three parts: neuromuscular activation, dynamic stretching, and finally the standard cardiovascular component. This video focuses on the second part of the warm up—dynamic stretching—and demonstrates exercises you can do to prepare for your run. Videos in this series: High Knee Hurdle Walk Straight Leg Walk Backward Walk with Waist … [Read more...]
Video: Loosening Skips
This video is part of a series demonstrating the second part of the warm up: dynamic stretching. Skip lightly while keeping your arms relaxed. Do this for 10 to 20 meters. Next, add forward arm circles for 10 to 20 meters. Switch to backward arm circles for 10 to 20 meters. Switch to forward arm circles with both arms for 10 to 20 meters. Switch to backward arm circles with … [Read more...]
Video: Balance Drills
This video is part of a series demonstrating the first part of a dynamic warm up: neuromuscular activation. Once you have mastered the basic muscle activation exercises, you can gradually add an additional component to work on balance. Simply do each of the exercises using a balance disk. This will further enhance recruitment of core muscles. Videos in this … [Read more...]
