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 - Upper torso - sky reach, forward arm swing, backward arm swing, hip rotation
- Lift leg, rotate ankle dorsiflexion, extension, rotation; do other leg
- Walking, alternating knee to chest (every 3 steps)
- Walking, alternating leg lifts (every 3 steps)
- Lunges (5 reps each leg) - Front, Front with twist, Side, Back and to the Side, Back
4-5 minute jog
- lateral leg swing x 10, quiet upper body
- linear leg swing x 10, straight leg
- linear leg swing x 10, bent leg
- extra glute max exercise; all fours, leg extension with knee to chest
- 1 set, 30 seconds each: push-ups, tricep dips, bicycle abs
Dynamic Drills - A-skip
- B-skip
- Quick Step
- Butt kicks
- Running high knees
- Scissor kick
- Bounding (forward / backward)
- Chassé
- Carioca
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