Workouts

Easy run, 2-3 times per week:
  • 8 & under: 15-25 minutes
  • 9-10: 20-35 minutes
  • 11-12: 25-40 minutes
  • 13-14: 30-45 minutes
  • 15+: 45+ minutes
Warm up
  1. Upper torso - sky reach, forward arm swing, backward arm swing, hip rotation
  2. Lift leg, rotate ankle dorsiflexion, extension, rotation; do other leg
  3. Walking, alternating knee to chest (every 3 steps)
  4. Walking, alternating leg lifts (every 3 steps)
  5. Lunges (5 reps each leg) - Front, Front with twist, Side, Back and to the Side, Back
4-5 minute jog
  1. lateral leg swing x 10, quiet upper body
  2. linear leg swing x 10, straight leg
  3. linear leg swing x 10, bent leg
  4. extra glute max exercise; all fours, leg extension with knee to chest
  5. 1 set, 30 seconds each: push-ups, tricep dips, bicycle abs
              Dynamic Drills
              1. A-skip
              2. B-skip
              3. Quick Step
              4. Butt kicks
              5. Running high knees
              6. Scissor kick
              7. Bounding (forward / backward)
              8. Chassé
              9. Carioca