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Conditioning program #4The last 6 weeks before African X, the next 4 weeks is really crucial.Week 1Core exercisesLie flat on your back with heels on the ball, knees bend and lift hips up, hold for 10 counts and lower to the floor, repeat 10 times. Lie on your back, hold the physio ball between your feet, keep knees straight and raise your feet with the ball, hold 5 counts, lower and repeat 10 times. Lie on back with knees bend and arms folded over your chest, crunch up with your upper body and hold for 10 counts, repeat 10 times. Strengthening exercisesSide planks with raising the upper leg x 10, alternate sides and lift x 10. Push ups, men push ups 3 x 20, ladies push up 4 x 20. Burpees x 10, rest and repeat x 3. Squats with holding a medicine ball or weights x 20, rest and repeat x 2. Balance exercisesWalk on a balance beam/log/wall and place heel to toe as you walk – walk at least 2m x 5. Walk on a balance beam/log/wall and walk on your toes – at least 2m x5.Plyometric exercisesSingle leg jumps up stairs, at least two consecutive stairs, walk down x 15 Skipping rope – 3 x 1min skips Agility exercisesLie flat on your stomach, jump up sprint 10m and lie back down on your stomach, jump up and sprint back, continue 10 sprints, rest and repeat. Week 2Core exerciseLie flat on back with arms straight next to your body, push down onto the floor with left arm and right leg, keep 5 counts, alternate sides – repeat 5 times on each side. Lie on your side with knees equally bend, lift your legs up and down x 10, alternate sides. Sit on the Bozu ball and lift legs and arms off the Bozu, then extend arms and legs, pull arms and legs back in again, repeat 10 times. Strengthening exercisesSingle leg squats, 15 x left, 15 x right, bend your knee only 15 degrees. Stationary push up on wobble board, keep 10 counts, rest and repeat 5 times. Stand up straight, hold weight in hand with elbow straight and do circular movement of your arm for 1min, alternate sides, x 2. Place feet on a step and shift your weight onto your hands, lift one leg and pull it towards your chest, alternate sides, do it as fast as possible x 10, rest and repeat. Balance exercisesWalk on a balance beam/log/wall and turn sideways – walk at least 2 m and alternate sides. Stand on 1 leg and write the alphabet with the other leg that is raised, try to use only the hip for the movement, alternate sides. Plyometric exercisesBox jumps, use a 50 cm high box/wall/step (something stable) try to jump from both feet planted firmly up and land on both feet simultaneously x 10. Agility exercisesPlace bricks or rope or draw with chalk a 20cm wide up, right, left and right up route of 20m and sprint through to train for single track running x 5. Week 3Core exerciseSit ups with your knees bend, when you come up, cross over to the opposite site, alternate 10 reps each side, rest repeat again. Stand in a table top position on your hands and feet, lift your left leg and right arm, hold for 10 counts, alternate arm and leg and hold for 10 counts, repeat 5 times. Lie on your back, pull knees back like scissor movement and straighten again without touching the floor, repeat 20 times, rest and repeat. Strengthening exercisesLie with your stomach on a physio ball and lift your chest upwards into extension, hold 5 counts, rest and repeat x 5. Stand on your toes and arm raised 90 degrees, hold weight in one hand and move it around your body while exchanging it from one hand to the other, 10 time clockwise and 10 times anti-clock. Bend onto your knees and walk 3 meters while in kneeling, rest and repeat the drill x 5. Balance exercisesStand with your one foot directly in front of the other – heel and toe touching, then close your eyes and keep for 1min Plyometric exercisesFrog jumps while holding a medicine ball/weight, jump 5 jumps forwards, walk back x 10 While holding the weight or medicine ball, jump on one leg for 5 meters, walk back and repeat x 10 Agility exercisesScatter 10 sticks or papers on the ground in an area of 20m x 20m and run around picking up all 10 as fast as possible, shuffle and scatter them again, repeat x 10 Week 4Core exerciseBridging while squeezing the ball between your knees, hold 3 counts and repeat 10 times. Lie on your stomach and hold ball between your feet, bend your knees 90 degrees, then move your legs right as far as you can control, then all the way left, repeat 20 times. Lie on your back and hold on to someone’s feet or a stable object behind your head, pull your legs up and straighten them, remember to start and stop at the top to protect your back. Raise and lower your legs while keeping your knees straight, repeat 10 times in midline, then 10 times in sideways. Strengthening exercisesLie on your back, roll a ball down your legs and when it reaches your feet, kick the ball up and catch it x 10. Find a very high step or rock or something higher than your knee to step onto, step up and jump down – 20 times while alternating legs Lie on your side with your arms stretched out and legs straighten, lift arms up x 15 and alternate. Do a squat and stay in the end motion, keep your position stable and do heel raises x 10, rest and repeat. Balance exercisesStand with your one foot directly in front of the other – heel and toe touching, then bounce a tennis ball with one hand on the one side for 30 sec and alternate sides, x2Sit on a physio ball and lift both feet of the ball with arms not touching either, keep for 10 counts and repeat 5 times Kneel on the ball and make your upper body straight, hold it for 1min x 3.PlyometricGo into a ladies push up position and fall forwards while maintaining a straight back, land on your hands with arms absorbing the impact of the fall x 10. Stand up straight with knees fully straighten and do small jumps by only using your feet/ankles for the upward propelling movement, 3 x 30sec. Agility exercisesJog 10 meters easy then bend your knees and run 3 meters with bend knees, then 10m normal strides, repeat 15 times. Hope this 4 weeks of conditioning will help you achieve your goal and be well prepared for African X!Leilani Scheffer – Twitter: @LeilaniScheffer Physiotherapist & Asics Brand Ambassador - #ASICSGoRunIt ................
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