T em p o W a r m -U p W a r m -U p R o u tin es u ild in g a B e tt e r R u n n e r : B u ild in g...
of 7
/7
Embed Size (px)
Transcript of T em p o W a r m -U p W a r m -U p R o u tin es u ild in g a B e tt e r R u n n e r : B u ild in g...
Head Circles
1
2
3
4
5
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
1
2
3
4
5
Tempo Warm-UpWarm-Up Routines
Arm Circles Trunk Circles Hip Circles Ankle & Wrist Circles
Prisoner Squat
1
2
3
4
5
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
Tempo Warm-UpWarm-Up Routines
1
2
3
4
5
1
2
3
Single-LegSquat
Wave Squat Front Lunge Wide Outs Mountain Climbers
Mountain Climbers
Singles Out
6 6
1
2
3
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
3-WayFire Hydrant
Tempo Warm-UpWarm-Up Routines
Mountain Climbers
Doubles In
Mountain Climbers
Doubles Out
Speed Skaters Knee Circles Donkey Kicks
6
7
6
7
1
2
3
4
5
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
Tempo Warm-UpWarm-Up Routines
1
2
3
4
5
1
2
3
4
5
Donkey Whips Trail-Leg FenceForward
Trail-Leg FenceBackward
SupineSingle-Leg Raise
Eagles Scorpions
1
2
3
4
5
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
1
2
3
4
Tempo Warm-UpWarm-Up Routines
Groiners Inverted Splits Inverted Scissors
Rockers intoHurdle Seat
Hurdle Seat Exchange
Lateral Leg Swing (Fence)
41
2
3
4
5
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
1
2
3
4
5
Tempo Warm-UpWarm-Up Routines
1
2
3
4
5
1
2
3
4
5
Linear Leg Swing (Fence)
Ankling Butt Kicks Straight-Leg Shuffle to
Bound
B-Drill (B’s) G-Drill (G’s)
6
7
8
6
7
6
7
8
Hold
1
2
3
4
5
Building a Better Runner:
Building from the Ground Up
1
2
3
4
5
1
2
3
4
5
Tempo Warm-UpWarm-Up Routines
Fast Leg Right Fast Leg Left Fast legalternating
6 6 6
7
8
9
