Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
Purpose: General hamstring strength. Quick Coaching Cues Stand with tall posture. Bring your heel to your hand or as close as you can. If this is too easy, try regular butt kicks. Common Mistakes Trying to “run in place”. You don’t have to do this movement fast. Forcing the heel to the hand. If you … Read more
Purpose: Hip ABDuction and ADDuction engagement/general strength. Quick Coaching Cues Get into a slight squat position. Step side to side with both feet. Keep your chest facing forward. Common Mistakes Legs too straight, squat down some. Only stepping to the side with one leg, move both feet side to side. Changing levels. Squat down and … Read more
Purpose: Develop core stability. Engage deep core muscles. Quick Coaching Cues Keep lower back pressed to the floor. Don’t rush the movement. Try to create space under your waist band by pulling your navel in toward your spine. Common Mistakes Rushing the movement. Not keeping the core intentionally engaged throughout the movement. Allowing the lower … Read more
Purpose: Aerobic fitness, hip strength, and running form foundation development Quick Coaching Cues Coordinate the arms and legs. Move opposite arm with opposite leg. Keep a tall posture *For runners/sprinters (when the knee lifts up, also lift the toes up). Common Mistakes Moving the same arm with the same side leg. Pointing the toe down … Read more
Purpose: Aerobic fitness Quick Coaching Cues Coordinate the arms and legs. When the legs go out, the arms go up. Keep foot contact at the mid foot versus being flat-footed. Do the modified version if needed. Common Mistakes Moving the arms down when the feet go out. Landing flat footed. Questions/Comments?
Purpose: Hip strength & mobility. Quick Coaching Cues Knee up, toe up Lift thigh to hip height Common Mistakes Not lifting the knee up high enough Point the toe down Questions/Comments?
Purpose: Teaches knee lift and turn-over speed. Quick Coaching Cues Move opposite arm with the opposite leg Stand tall Lift thigh to hip height Knee up, toe up. Keep the toe pulled up throughout the cycling movement. Common Mistakes Moving same arm with the same leg Not driving the knee up high enough Point the … Read more
High Knee March (in-place) Purpose: Teaches and reinforces knee drive and sprint specific coordination & rhythm. Quick Coaching Cues Move opposite arm with the opposite leg Stand tall Lift thigh to a 90 degree hip position Common Mistakes Moving same arm with the same leg Not driving the knee up high enough Not maintaining control … Read more
Purpose: Teaches/reinforces proper foot contact for power & speed. Develops elasticity. Quick Coaching Cues Make sure the arms are moving in rhythm with the hops. Stay on the balls of the foot. Hop for quickness and rhythm, not vertical height. Common Mistakes Landing flat-footed Arms not moving in coordination with the hops Questions / Comments?
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