Warm-up, Stretch & Drill Work

The 6 Step Exercise Cycle for Optimum Results and Recovery

Dynamic Stretch Routine

DEFINITION:  Dynamic Stretching – a kind of stretch that uses the momentum of a movement to complete its extension of the muscle groups. [Source:  Dictionary.com]

Use this video as part of your REGULAR warm-up and dynamic stretching daily routine.

Complete these warm up and dynamic stretches before each exercise moment (cardio, strength, flexibility).

WHAT TO DO 

1. WARM-UP: Complete 300 Double-Legged Rope Jumps by doing 100 per minute for 3 minutes.
2. WARM-UP: Complete 10 Jumping Jacks using the 1, 2, 3 – 1 cadence count.
3. STRETCH: Complete 10 Toe Touches  using the 1, 2, 3 – 1 cadence count.
4. STRETCH: Complete 2 x 10 Frankenstein Kicks (10 total on each leg)
5. STRETCH: Complete 2 x 10 Knee Hugs (10 total on each leg)
6. STRETCH: Complete 2 x 10 Knee-up & Knee-backs (10 total on each leg)

Complete the 3 Minutes of Rope Jumping as part of your warm-up. The goal is to complete 100 Jumps during/before each 1 minute of time. If you finish the 100 jumps before 1 minute, use the remaining seconds to recover. If it takes you longer, I want you to add 15 seconds of recovery before doing the next 100 jumps. Document how much time it takes and work to improve.

JUMP ROPE INSTRUCTIONS (300 TOTAL JUMPS):

• Keep your knees slightly bent
• Keep your ankles slightly flexed (pulled up towards your shins)
• Jump with your feet together
• Jump high enough to clear the rope (no more than 3/4 of an inch high)
• Land lightly/quietly on the balls of your feet (mid-foot strike)
• Stay on the balls of your feet during the jump rope moments
• Keep your elbows slightly tucked by your sides without letting them touch
• Relax your shoulders and wrist but use your wrist to produce momentum to turn the rope while using minimum energy and effort
• Complete 100 jumps per minute for 3 minutes (If you need longer after each minute, add 15 seconds for recovery before starting the next minute)

Form Running Drills

Drill Work (1 minute recovery after each set for high knee, butt kicks, skips and bounds; 2 minute of recovery after each Ladder Climb Drill set)

• 2 x 20 Yards HIGH KNEE WALK – Focus on lifting the opposite foot over the opposite knee.  Hip flexors will do a lot of work.
• 2 x 20 Yards HIGH KNEE DRILL – After lifting the opposite foot over the opposite knee, focus on driving your foot into the ground (underneath your center of gravity on the ball of your foot with shoulder, hip, knee and ankle vertical alignment).
• 2 x 20 Yards BUTT KICK WALK – Focus on lifting your heel to your hip (shoulder, hip and ankle vertical alignment) Hamstrings will do a lot of work.
• 2 x 20 Yards BUTT KICK DRILL – Focus on using momentum to lift your heel to your hip with enough power to literally kick your butt with the heel of your foot. Take short, quick and powerful steps with each foot.
• 2 x 20 Yards SKIP HIGH DRILL – Focus on height – driving your leading knee as high up into the sky as possible before coming down with shoulder, hip, knee and ankle vertical alignment with the opposite foot.
• 2 x 20 Yards SKIP LONG DRILL – Focus on length – getting from start to finish in a few skips a possible but make sure your foot will always strike directly underneath your center of gravity. When you land, you do not want you knee joint to be in front of your ankle joint. Core muscles will do a lot of work.
• 2 x 20 Yards BOUND DRILL– This is far from a normal run mechanic but run normally.  When your foot makes contact with the ground, your job is to quickly explode to briefly float in the air before repeating the drill with the other foot.
• 2 Rounds of LADDER CLIMB DRILL (10 Strides at 50% of max speed, 60% of max speed, 70% of max speed, 80% of max speed and 90% of max speed then 2 minute of recovery work)  NOTE:  Relax during the last 5 strides of each shift in speed and walk to make sure your body is not tired at the start of the next round.

AFTER EXERCISE STATIC STRETCHES:

INSTRUCTIONS:After running/exercising focus on static stretching (aka yoga). Completing 2 reps of 30-60 seconds of stretching with 30-60 second of recovery. Go to the point of tension then back-off, relax and breathe slowly & deeply into the stretch with each relaxed exhale and inhaled breath you take.

Standing Forward Bend

Wide-Legged Forward Bend

Standing Quad Stretch

Standing Calf & Soleus Stretch