Foundational Running Mechanics
Duration:
45 minutes The ability to run is more than just genetics. While it's true that genetics play a large role, it's not the only role. Knowing how to run can enhance your athleticism and keep your body healthy. Foundational Running Mechanics uses plyometrics to teach you the proper way to run. In this program we focus on foot strength and flexibility as much as anything else because your feet generate so much power. You will learn to use your arms and legs together in order to maximize your speed. Once you know the proper way to run, you can maximize your athletic talents.
Exercises:
Full Speed Ahead
Exercises:
Forward One Two Jumps
Exercises:
Back One Two
Exercises:
Lateral Advantage
Exercises:
Lateral Crossovers
Exercises:
Lateral Juke
Exercises:
One Foot Cones
Exercises:
Ankle Jumps
Exercises:
Full Cone Jumps
Exercises:
Zig Zag Jumps
Exercises:
Sideways Ankle Jumps
Exercises:
Sideways Full Jumps
Exercises:
Jump Two Three Procedure:
Place barriers 4 feet apart. When you first start you want to go slow so that you get the correct movement pattern and technique. You may have to do this a few times the first session. Then work on speed over the next few sessions. Once again, you may have to do each exercise a few times. Once you have mastered speed and technique you only need to do each exercise once, (unless you trip or feel you need to do it again). Editor's Note: Barriers will be available soon from our store. If you don't have any kind of physical barrier, you can still benefit from this workout by jumping over lines of tape, or some other marker.
Focus:
Balance
Coordination
Neuromuscular Control
Rhythm and Timing
Speed Strength
Required Equipment:
Cones
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Thanks
the running you could do 3-5 days the jumping should only be done 1-2 days with plenty of rest in between the sessions
How many times a week would you do this workout?
yea thats about right
BTW, the height appears to be 6 to 8 inches? Is that about right?
Thanks guys!
hey bruce,
I train a high school football team and I have the players do the running drills 4 times each. 2 times leading with their right foot and 2 times with left foot. For the jumping I only have them do each type of jump 2 times each
Is there a recommended rep/set range? How many times through each exercise? Any ideas or guidance? Thanks. Great material, been waiting to see info on the running mechanics for some time.
SSL will be selling these "barriers" soon.
were do you get that type off cone
best workout ever posted
How far apart should the cones be placed?
awesome
thank you for finally posting these my work outs are going to be beast