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Running Cadence

Published on: Author: jilleen

When it comes to cadence, the magic number is 180–or so goes the conventional thinking. At the 1984 Olympics, famed coach and running researcher Jack Daniels counted the strides of distance runners as they raced, and found nearly all of them took at least 180 steps per minute. Citing Daniels’s observation, experts have long suggested… More »

2014 PAIN OR INJURY?

Published on: Author: jilleen

2014 Eagles Team,   After the initial shock to the body of beginning track work outs after a long winter, complaints will arise about hips, knees, shins hurting. This is normal and usually not serious. Coaches appreciate athletes asking questions and expressing concerns about this! It is always better to speak up when it is… More »

Plantar fasciitis help

Published on: Author: jilleen

Plantar fasciitis help http://www.youtube.com/watch?v=J3KaOdd87fA   education   http://www.youtube.com/watch?v=BM4g6lRSA_E    stretch (really interesting)   http://www.youtube.com/watch?v=N_rhqwFGbYs   strength excercises, instead of using the strap thing a big bucket of rice works for resistance too   http://www.youtube.com/watch?v=yzSQF7E_BZU    using kineseo   http://www.youtube.com/watch?v=Pe6UEck_hIY    using pt tape   Using your body weight: 1) massaging the foot while standing on a tennis ball… More »

Hip Strengthening Routine

Published on: Author: jilleen

Download the Hip Strengthening Routine for Runners Here VIDEO of the exercises  http://runnersconnect.net/hip-strengthening-for-runners/?awt_l=ImhGA&awt_m=3ZMzU0qCJs5ttIP   This routine should look familiar! 1. Clams 2. Lateral leg raises 3. Donkey Kicks 4. Donkey whips 5. Fire hydrant 6. Knee circles – forward 7. Theraband balance 8. Standing hip flexor 9. Standing hip abductor 10. Hip hikes

Warming up and Cooling Down for the Sprints

Published on: Author: jilleen

  Warming up and Cooling Down for the Sprints By Roy Stevenson Warming up prepares the sprinter’s muscles by increasing the force of their muscle contractions and speeding up muscle contraction rate, giving the sprinter more power and speed. Warming up also helps nervous young athletes stabilize their adrenalin rush before competition, helping them better… More »

COACH RICKS STRENGTH WORK OUTS

Published on: Author: jilleen

WARMUP:  2mins: jumping jacks & Lunges Each exercise should take 1 minute approx. unless otherwise stated. 10 burpees 15,10,5 ankle touch crunch (one leg up alternate legs after each rep set 15,15,10,10,5,5) 45sec mountain climbers on sliders (10” long furniture sliders 4 for $10 at Menards) 30 pushups 45sec scissor kicks 10 Inch worm high… More »