As a long time coach of many sports, I know there comes a time in the season, when we need to mix things up to keep it fresh. I call this routine, "Picking Apples", as I like to give my athletes this routine in the Fall each year. We spend so much time during the season moving linearly, I think it's fun to mix things up with some varied movement patterns.
This session is best performed on infield of a track or turf field for a softer surface.
Activation exercises - leg swings, knee hugs, etc.
WU 15' easy and then complete the following sequence 2 x's through. Goal here is to focus on good form while initiating some lateral movement. Absolutely no concern for speed/intensity.
-->20'' bounding + 40'' easy running
-->20'' high knee skipping + 40'' easy running
-->20'' lateral shuffle w/left leg leading + 40" easy running
-->20'' lateral shuffle w/right leg leading + 40" easy running
-->20'' karaoke to your left + 40" easy running
-->20'' karaoke to your right + 40'' easy running
-->3' easy running
Remainder of run light & easy with focus on good running mechanics.
Bounding drill
High knee skipping drill
Lateral shuffle drill
Karaoke drill
Enjoy the variety and if you have any favorite drills you'd like to share send me an email - Brad@d3multisport.com
