Strengthening and Stretching

Stretching and Strengthening is the key to avoiding injuries. Here is a list of different exercise programs you can choose from.

Exercises for Shin Splints

Strengthening workouts

Glut strengthening for sprints and mid distance (really everyone should do these!) I have bands if you need!!! https://coachesinsider.com/track-x-country/400m-glute-activation-resistance-band-exercises-with-david-neville-univ-of-tennessee/

Links to an external site.

Everyone should do strengthening at least twice a week during season preseason 3-4x a week is great. Here are a few different worksouts we have done in the past.

Tuesday Thursday

25 Pushups 20 Bicep Curls #

30 Squats 10 3-way shoulder raises #

15 Single Leg Dead Lift (one side first then the other side). 15 Bulgarian Split Squat Each

20 Cross Over Lunges 15 Side lunges each side

60 second Plank 30 sec boat pose then superman pose repeat 3x

30 second Side Plank each side 10 L –overs

20 V ups 25 straight leg lifts in sidelying

15 Rocket Jumps 10 Burpees

10 Standing Long Jumps 10 Standing Long Jumps

15 Step ups each leg 15 Step ups each leg

20 Split Jump Lunges 20 lateral line jumps/forward line jumps

Other Strengthening: deadlifts, reverse fly, overhead press, skiers, pushup twist, skaters, mountain climbers, tuck jumps, flutter kicks, lunges/reverse lunge, jumping jacks, then progress to single leg lateral and forward line jumps, side stepping with band, wall squats

10 Running Strength Exercises.

Everything 2x.