Strength & conditioning builds endurance, strength & size of the muscle as well as increased bone,
tendon and ligament strength & joint function. A recent study (Laurenson et al; meta-analysis) found that "strength training has a positive effect
on reducing over-use injuries in athletes" The core muscles include the Abdominals together with hip/pelvic muscles and spinal muscles.
Those together with the upper triangle (thoracic & shoulders) and the lower leg muscle will support
the frame during running. Below is a list of S & C exercises some are purely strength others will improve flexibility, agility & balance. PLANKS; These can be a multitude of variations
GLUT BRIDGE (WITH OR WITHOUT RESISTANCE BAND) GLUT MED SIDE PUSH PRESS UP CRAB WALK (WITH/WITHOUT RESISTANCE BAND) MONSTER WALK (WITH/WITHOUT RESISTANCE BAND) SPLIT SQUATS SINGLE LEG SQUATS BALANCE & REACH HIP FLEXOR/QUAD MOBILISER HAMS MOBILISER ADDUCTOR MOBILISER STALK STAND (EYES OPEN/CLOSE, WOBBLE BOARD) Workout PLANKS
GLUT BRIDGE Hold for 2x 20 secs GLUT MED WALL PUSH (INTO CRAB WALK) 2x10 reps each leg SPLIT SQUATS 2x10 reps each leg SINGLE LEG SQUATS & BALANCE & REACH 2x10 reps each leg MOBILISERS TO QUAD/ HAMS/ADDUCTORS Hold for 2x 10 secs each leg STANDING STALK Hold for 2x 20 secs each leg.
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