Strength Training for Distance Runners seminar
Strength Training for Distance Runners
Drills, core and workouts to keep your athletes healthy and strong
By Forest Braden-UCLA Track and Field
Overview
? Drills-Team Indiana Elite Drills. ? Core-Medicine ball and body weight exercises. ? Workouts-Workouts that make athletes strong
and keep healthy.
Drills
? Developed by and arranged in part by Dr. Robert Chapman, exercise physiologist at Indiana University and coach of Team Indiana Elite.
? Active stretching routine implemented before practice to get body warmed up and muscles firing.
? Also helps to maintain core fitness.
High-Knee Hold
? As you walk, bring knee as high as it can go, then grab with hands and pull lightly to chest.
? Hold 2 seconds. ? Get up on your toe. ? Bring down to ground and
continue with other leg.
Butt-Kick Hold
? Start with a high-knee ? Bring the leg back into a `butt-kick' ? Hold for 2 seconds ? Walk into the same thing with the opposite
leg.
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