Figure 23.9 Sit-up.
One-Leg Squat With Lateral Hops
Purpose
The purpose of this exercise is to upgrade strength and explosiveness.
Execution
Begin as if doing a regular one-leg squat. Stand with one foot forward and one foot back with feet about one shin-length apart from front to back and hip-width apart from side to side. Place the toes of your back foot on a block or step 6 to 8 inches (15-20 cm) high. Keep most of your weight on the midfoot of the supporting foot. Bend the supporting leg and lower your body until that knee reaches an angle of approximately 90 degrees between the back of the thigh and the calf.
At that point, hop laterally on the supporting foot about 6 to 10 inches (15-25 cm) (figure 23.10a), hop back to center (figure 23.10b), hop medially to the opposite side 6 to 10 inches (figure 23.10c), and then hop back to center and return to the initial standing position to complete one rep. Throughout the exercise, maintain upright posture with the trunk. For lateral and medial hops, keep the toes of the supporting foot pointed straight ahead. Keep the other foot on the block or step during the hops. Perform a squat that is close to 90 degrees in each position: medial, lateral, and center.
Figure 23.10 (a) Lateral hop, (b) center hop, and (c) medial hop.
One-Leg Heel Raise
Purpose
The purpose of this exercise is to strengthen the calf muscles for running.
Execution
Stand with the ball of one foot toward the edge of a step so that the heel can sink down directly behind the step; the foot is perpendicular to the front edge of the step with the heel hovering in midair. Use a wall or banister for balance if needed. Adopt a running-specific posture with the hip and knee of the supporting leg just slightly flexed; flex the other leg at the hip as though that thigh was swinging forward during running. Let the heel of the supporting leg sink down as far as it will go (figure 23.11); then use the calf muscles of that leg to lift the heel up as high as possible and rock forward onto the toes. Complete 10 smooth, rhythmic reps on that leg; rest for a few seconds and then repeat the sequence on the other leg.
Figure 23.11 One-leg heel raise.
Backward Heel Walking
Purpose
The purpose of this exercise is to improve balance and shin strength.
Execution
Walk backward on your heels with toes pointed straight. Keep the legs relatively straight and take fairly small steps (figure 23.12). Maintain coordinated movement and erect posture; keep the ankles dorsiflexed as much as possible.
Figure 23.12 Backward heel walking.
One-Leg Overhead Dumbbell Press
Purpose
The purpose of this exercise is to improve core and upper-body strength and to upgrade leg strength in a running-specific way.
Execution
Stand on one foot in a running-specific posture. Flex the nonsupporting knee so that the shin is parallel with the ground; flex that hip slightly so that the thigh is slightly in front of the body. Hold the dumbbells in front of the shoulders with palms facing forward and dumbbells facing straight ahead, and then press both arms straight overhead simultaneously (figure 23.13). Perform 10 presses. Rest for a moment; switch feet and perform 10 presses while standing on the other foot.
Figure 23.13 One-leg dumbbell press.
One-Leg Alternating Overhead Dumbbell Press
Purpose
The purpose of this exercise is to improve upper-body and core strength while also upgrading leg strength in a running-specific way.
Execution
Stand on one foot in a running-specific posture. Flex the nonsupporting knee so that the shin is parallel with the ground; flex that hip slightly so that the thigh is slightly in front of the body. Hold the dumbbells in front of the shoulders with palms facing forward and dumbbells facing straight ahead. Use alternating arm action (figure 23.14) to perform 10 presses with each arm. Rest for a moment; switch feet and perform 10 presses with each arm while standing on the other foot.
Figure 23.14 One-leg alternating dumbbell press.
One-Leg Medicine Ball Drills
Purpose
The purpose of this exercise is to strengthen the feet, ankles, legs, core, and upper body for running.
Execution
Stand in a natural running position on one foot about 4 to 5 feet (1.2 to 1.5 m) from a smooth wall; hold a medicine ball in front of you. The nonsupport foot is held just off the ground. Throw 10 chest passes at the wall, catching the ball on the return before it hits the ground. Throw the ball hard and a little high so that it bounces right back at about chest level. Maintain balance on the supporting foot through each throw and catch. Put the toes of the nonsupporting leg on the ground behind you for support if you need extra balance.
Next, throw 10 overhead passes and catch each return in front of your chest. Then, throw 10 underhand passes (figure 23.15a) and catch each return. Use an action a bit like the one-leg squat: squat and lean forward slightly with your upper body before the throw. Next, turn sideways so that your supporting side is closer to the wall and hurl the ball 10 times across your body to the wall (figure 23.15b); catch it on the return before it hits the ground. This movement is great for the trunk rotator muscles. Finally, turn so that the nonsupporting leg is closer to the wall; throw the ball across your body and against the wall 10 times, catching it as before. For the sideways throws, use a natural swing action by swinging the ball away from the wall before accelerating it across your body and releasing it; the upper body rotates away from the wall and then toward it for each throw. Switch feet, stand on the other foot, and repeat each variation.
Figure 23.15 (a) Underhand and (b) across-the-body throws.
Pistol Squat
Purpose
The purpose of this exercise is to strengthen the leg muscles in a running-specific manner, with strong effects on the hamstrings and gluteal muscles.
Execution
Stand on one leg directly in front of a chair, weight bench, or platform; face away from the chair or bench. Keep the nonsupport leg straight and extended out in front of your body. Slowly descend with your buttocks moving downward to the chair by squatting on the supporting leg; continue to hold the nonsupporting leg out straight (figure 23.16). Keep the upper body relatively vertical and relaxed at all times. When your buttocks reach the chair or bench, gradually rise by straightening the supporting leg. Move in a smooth, controlled manner at all times. Don’t let the buttocks slam onto the chair and move upward after reaching the chair in a smooth and coordinated manner.
Figure 23.16 Pistol squatting onto a platform.
One-Leg Push-Up
Purpose
The purpose of this exercise is to strengthen the upper body and core.
Execution
This exercise is just like a regular push-up except it is done with the body weight supported by the toes of one foot and the hands. The ankle of the other foot is draped over the ankle of the supporting leg or held in the air (figure 23.17).
Figure 23.17 One-leg push-up.
Walking Lunge
Purpose
The walking lunge upgrades the strength and dynamic flexibility of the legs.
Execution
Stand tall, take a big step forward with one foot, and land on the midfoot with the knee in line vertically with the foot. Immediately drop down into a lunge squat (figure 23.18a), contract the glutes to power back up into erect body position, bring the rear foot forward to be next to the front foot, and stand tall and balanced to complete one rep. Then reverse the feet, taking a big step forward with the other foot, and follow the same procedure (figure 23.18b) to complete one rep on both legs. Continue moving forward, alternating legs, until each leg has lunged 8 times. Make sure the torso doesn’t fall forward during the lunges; upper-body posture should be straight and tall, and there are no lateral movements of the legs or trunk during the lunge and squat.
Figure 23.18 Lunge (a) with one leg and
(b) then the other.
One-Leg Fatigue-Fighting Row
Purpose
This exercise strengthens the upper body and core for running.
Execution
Loop a stretch cord over a post or support structure and stand far enough back from the support so that the cord is taut. Stand on one leg with the other knee bent just enough to keep the nonsupporting foot off the ground. Hold the cord handles in the hand opposite the supporting leg straight forward with good tension on the stretch band (figure 23.19a). Point the supporting foot, knee, and hips straight ahead toward the post or structure. Keep the head up, retract the shoulders (i.e., shoulder blades are squeezed together and pulled down), and hold arm close to the side during pulling. Pull the cord so that the elbow moves past the body and backwards so that your hand is brought to your side (figure 23.19b). Stand tall at all times with no forward or backward leaning. Keep the shoulders down as you perform the movement. This exercise will help stabilize your shoulders as you run, maintain your standing-tall alignment when fatigued, keep your arms close to your sides, augment your basic leg strength, upgrade your balance, increase core strength, and improve your running economy. Repeat the exercise with the opposite arm and leg.
Figure 23.19 Row movement (a) start and (b) pull.
Side-Walking With Strength Band
Purpose
The purpose of this exercise is to strengthen the iliotibial bands.
Execution
Stand tall, keep feet parallel, stand on the strength band with the arches of both feet, and cross the band in front of body making an X with the band in front of the legs. Hold the band at your sides with arms hanging straight down, thumbs pointed out, and shoulders back and down. Don’t let the legs turn out. Move laterally to one side for about 10 meters (33 ft) and then back the same distance to the starting location (figure 23.20). Move along with small sideways steps with the torso upright, the shoulders back and down, and the head looking forward. This exercise strengthens your iliotibial bands; prevents iliotibial band syndrome; lowers the risk of knee pain; improves hip stability and control of the thigh during stance; prevents medial collapse of the thigh during stance, especially in a fatigued state; and enhances running economy.
Figure 23.20 Side steps using the strength band.
High-Knee Explosion
Purpose
The purpose of this exercise is to enhance explosiveness.
Execution
Stand with erect but relaxed posture with feet directly below the shoulders. Jump lightly in place; then suddenly make an explosive, nearly maximal vertical jump and swing both knees up toward your chest while maintaining fairly erect posture (figure 23.21). Land on your feet in a relaxed and resilient manner, jump lightly for a few moments, jump maximally again with appropriate knee action, and then repeat the sequence 13 more times. Make sure to keep the upper body fairly erect without hunching forward to meet your knees. The key action is the dramatic upward acceleration of the knees toward the chest. A key progression is to eventually carry out the high-knee explosions on one leg at a time.
Figure 23.21 High-knee explosion.
Shane’s In-Place Acceleration (SIPA)
Purpose
The purpose of this exercise is to enhance explosiveness.
Execution
Stand with erect but relaxed posture with feet directly below the shoulders. Begin by jogging in place; when ready, dramatically increase the in-place stride rate, building up fairly quickly to as rapid a stride rate as you can sustain (figure 23.22) without moving forward to any significant degree. Keep feet close to the ground as you do this; you are not shooting for high knee lifts but rather for dramatically minimized foot-contact times. Maintain erect but relaxed posture. When learning this exercise, it may help to turn the legs slightly outward at the hips as you build up toward top speed. One goal is to achieve at least 230 steps per minute as you carry out these accelerations.
Figure 23.22 In-place acceleration.
Snap-’n’-Tap
Purpose
The purpose of this exercise is to promote explosiveness and coordination.
Execution
Begin hopping quickly in place on one foot. Hold the nonhopping leg so that the knee is flexed and the shin is parallel with the ground. On every third contact with the ground, quickly tap the other foot on the ground in synchrony with the hopping foot (figure 23.23). The tap by the nonsupporting foot should be so light that if someone stuck a hand under the tapping foot, there would barely be any pressure at all. Perform 12 taps while hopping at least 36 times on the supporting foot. Rest for just a moment; then reverse the hopping and tapping feet. Tap on every third hop until 12 taps have been completed. Make the hops lightning quick with little vertical amplitude.
Figure 23.23 Hopping on one foot and tapping with the other foot.
One-Leg Hand Walk to Triceps Push-Up
Purpose
The purpose of this exercise is to advance upper-body and core strength.
Execution
Raise one foot off the ground so that the knee is flexed and the shin is parallel with the ground and stand on the other leg. Perform a one-leg squat on the supporting leg; then bend forward at the hips and touch the floor with straight arms. Walk forward with the hands (figure 23.24a) to a straight-arm plank position while keeping just the supporting foot and hands in contact with the ground. Keep arms and elbows close to the ribs and bend the elbows to perform a triceps push-up (figure 23.24b). Continue to balance on the supporting leg, walk the hands back to the initial hand-to-ground contact point, and use the glutes and lower-back muscles to return to standing, erect posture. This completes one rep.
Switch legs for the next rep. Do 8 reps on each leg by alternating between them. Use appropriate squat and hip flexion to avoid throwing the upper body forward onto the ground. Keep the back flat and the head aligned with the rest of the body on the push-ups. Maintain good balance at the end of each rep.
Figure 23.24 (a) Walk out with the hands and (b) the push-up.
One-Leg Cycling
Purpose
The purpose of this exercise is to augment leg strength.
Execution
On the bike, with straps in place on the pedals, pedal with one foot for 1 minute at an easy intensity. Keep the other foot on the bike housing. Then, increase the resistance or gear so that the effort is hard (i.e., about 9.5 on a scale from 1 to 10). Once this very difficult minute is completed, lower the resistance and pedal easily with the same leg for one minute. Continue this pattern until six one-minute intervals (three easy and three hard) have been completed. Then switch legs and repeat the six-minute pedaling sequence with the other leg.
Throughout this one-leg cycling, concentrate on forcefully pushing the pedals downward and pulling them back up. Think of the pedal stroke as a four-sided rectangle. For the first corner (the top one nearest you), think of driving the knee forward. For the second, forcefully drive the foot down from 12 o’clock to 6 o’clock. For the third, think of scraping the mud off the bottom of your shoe by pulling it across the bottom of the rectangle. For the fourth, pull up very hard, driving your knee to the ceiling. Keep the torso relaxed and fairly upright—do all the work with the legs. Don’t stand up on the pedals.
Cycling Acceleration
Purpose
The purpose of this exercise is to enhance explosiveness.
Execution
Ride a stationary or regular bicycle, pedaling with both legs at about 90 rpm at a moderately hard intensity for 60 seconds; then increase the cadence as quickly as possible to 110 to 120 rpm. Stay relaxed and hold this higher cadence for 60 seconds; then cycle moderately at 90 rpm for another 60 seconds. Continue this pattern until you have completed three 60-second intervals at 110 to 120 rpm. There should be enough resistance during the 110- to 120-rpm intervals so that they feel quite difficult.
Cycling Big Gears
Purpose
The purpose of this exercise is to augment
leg strength.
Execution
Pedal with both legs on a stationary or regular bicycle alternating 1 minute of riding at easy intensity with light resistance and 30 seconds of riding against very heavy resistance so that it feels as though you are going up a steep hill. Continue alternating until you have completed five tough 30-second intervals. Try to stand up on the pedals for the 30-second intervals. Complete the 30-second intervals at 90 rpm.
Two-Leg Hurdle Hop
Purpose
The purpose of this drill is to improve explosiveness.
Execution
Running Science Page 34