Strength Workout
This is an alternative to a run day.
1. Crazy Feet (barefoot)
Walk 10y on toes forward, toes in, toes out x 2
Run 10y on toes forward, toes in, toes out x 2
Skip 10y on toes forward, toes in, toes out x 2
Hop 10y on toes forward, toes in, toes out x 2
Walk 10y heel to toe x 2
2. Running progressions
Quick step walk-ankle over ankle-20 yards x 2
Quick step run-ankle over ankle-20 yards x 2
Quick step run-ankle over mid shin-20 yards x 2
Walk 20y-Run 20y ankle over ankle- Run 20y ankle over mid shin- Run 20y ankle over knee x2
3. Power circuit
30y sprint
30y quick hops
Burpies x 6
Knee up power jumps x 6
Spring running - 40y x 2
4. Ladder progressions
Starting at 12" increase each by 6" until 4 1/2" for girls and 5 1/2' for boys. Run 12 or so after maximum length
5. Plyometrics
Box jumps x 6
V-hops- 10 each leg
Scissor hops- 10 each leg
Plyo jumps x 4
6. Functional strength
Bench step-ups 10 each leg
Bench 1/2 squats, 10 each leg - hold 11th for 10 seconds
Bench dips - 20
Feet-up pushup - 20
Rhythm V-hops - 10 quick, 10-traveling 8", 10 quick
Lunge
7. Hurdles (8-10)
Over - unders x 3
Hurdle skips x 3
Hip swings on the fence
8. Core & Balance
Plank (regular and side)
Single leg reach (touch the ground with opposing leg pendulous behind you)
Medicine ball toss (need partner and ball)
Superman (prone lifting arms and legs)
Supine March (pressing core to floor raising foot to knee)
Bridge with leg lift (shoulders on the ground)
Supine leg lift (on elbows)
Standing knee crunch
For more plank variations. Click HERE
