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

   1. linear leg swing x 10, straight leg

   2. linear leg swing x 10, bent leg

   3. extra glute max exercise; all fours, leg extension with knee to chest

   4. 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