Standing Exercises and Drills
Special thanks to Elias Graca and Eric Berry for the demonstrations.
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(#1) “A-Skip” [Side View] - Complete over a 20 meter / 20 yard straight line. Variation #1: Just complete the Skip for 20 meters. Variation #2: Complete as many skips within the 20 meters as possible (very quick movements / cycles). The goal is “how many” A Skips can you fit into the 20 meters. Make sure you complete the full movement. Less experienced runners tend to rush through the 20 meters - like a race - instead of completing the full movement pattern.
(#2) “A Skip” [Front View] - Complete over a 20 meter / 20 yard straight line. Variation #1: Just complete the Skip for 20 meters. Variation #2: Complete as many skips within the 20 meters as possible (very quick movements / cycles). The goal is “how many” A Skips can you fit into the 20 meters. Make sure you complete the full movement. Less experienced runners tend to rush through the 20 meters - like a race - instead of completing the full movement pattern.
(#3) “B Skip” [Side View] - Complete over a 20 meter / 20 yard straight line. Variation #1: Just complete the Skip for 20 meters. Variation #2: Complete as many skips within the 20 meters as possible (very quick movements / cycles). The goal is “how many” B Skips can you fit into the 20 meters. Make sure you complete the full movement. Less experienced runners tend to rush through the 20 meters - like a race - instead of completing the full movement pattern.
(#4) “B Skip” [Side View] - Complete over a 20 meter / 20 yard straight line. Variation #1: Just complete the Skip for 20 meters. Variation #2: Complete as many skips within the 20 meters as possible (very quick movements / cycles). The goal is “how many” B Skips can you fit into the 20 meters. Make sure you complete the full movement. Less experienced runners tend to rush through the 20 meters - like a race - instead of completing the full movement pattern.
(#5) This is a variation of the “C Skip” - There are several drill combinations an athlete can work on with the A and B skips. For example, work the entire 20 meters with just one leg, then switch.
(#6) This is another variation of the “C Skip” - again, some of our goals are sport specific range of motion, loosening up muscles before a fast workout, and teaching proper movement patterns so the nervous system can develop the coordination to run fast.
(#7) Karaoke with an exaggerated trail leg. The goal is to bring the trailing leg up high and across the body - this is a good warm-up for a high speed day. We use at least three variations of this drill.
(#8) Karaoke with quick steps. The goal is to fit as many small, quick steps into the 20 meters as possible.
(#9) Straight-Leg Scissors. The goal is to keep the legs as straight as possible and execute quick strides over the 20-meter drill. You will find it difficult to keep the legs straight - try this drill when you are fresh.
(#10) Backward Stride - As you become more coordinated you can lengthen the stride and distance of this drill. We sometimes use this exercise for explosive movements over 80 meters.
(#11) Calf Dribble - The athlete is working the running cycle quickly over the calf muscles. Notice the thigh has reached the 90 degree mark.
(#12) The Side Skip is an excellent drill before ALL workouts and races. The exaggerated arm swing is important to loosen up the shoulders and chest… the legs get some work as well.
(#13) Overhead Ball Toss: Deep squat, followed by full body extension and follow through. Start with a lighter weight and work your way up.
(#14) Overhead Ball Toss (Heavier Medicine Ball): Deep squat, followed by full body extension and follow through. Start with a lighter weight and work your way up.
(#15) Bosu Kettlebell Reach: Keep the movements slow and under control. Master the movement without the Bosu ball or kettlebell first. A straighter ground leg will place more work on the hamstring.
(#16) Standing Broad Jump: 3 Jumps for beginners, 6-10 jumps for advanced athletes.
(#17) Bosu Ball Pistol Squat: This is a tough one. Master it without the ball first. Keep the movement under control.
(#18) Leg Swing (Facing): Anchor yourself with a wall or post. Start with gradual swings and keep loosening the leg and hip muscles.
(#19) Band - Trunk Rotation, 1 Leg: The arms may get a workout, but the legs and core is the focus. Keep it slow and work on balance.
(#20) Band - Trunk Rotation, 2 Legs: Make sure the core is getting worked during this exercise. Keep it slow and work on balance.
(#21) Tricep Press - Band: Keep elbow pinned / anchored to your side. Hold the position at the extension for about 1 second.
(#22) Tricep Press - Kettlebell: Try to keep head straight up. Strain should be on triceps, not neck. Try to keep elbows stationary. Keep it slow.
(#23) Curl - Kettlebell: Pin / anchor your elbows to your side. Keep the tension in your biceps. No rocking.
(#24) Orbitals - Kettlebell: Use a slight rocking motion side to side as you move the kettlebell around your head - adds to the core work. Take it slow, and a heavy weight will definitely get your attention after 10 rounds of each direction. Keep the strain away from your neck.
(#25) Snap Lunges: Get off the ground with your jump. Do not allow your knee to touch the ground - stop about 1 inch before impact. You can do this without weights as well.
(#26) Figure 8s - Kettlebell: Keep about a 10-15 degree flex in the elbows. Keep shoulders engaged so the weight is not just hanging off the shoulder socket. It is a slow swing - keep in control.
(#27) Jump Rope: Right legged, left legged, or both legged. Jumping rope has been around for several decades and it is a great activity. Some folks use weighted ropes.
(#28) Box Jumps: Box Jumps are an excellent fitness activity. The platforms come in several heights. Athletes can jump for speed, they can jump for time, and some athletes wear weighted vests as well. Some people do 1 legged jumps. There are many variations.
(#29) Bench Jumps: Make sure the athlete is coordinated before doing this activity. Some athletes are jumping for speed, some for height, some for time. Keep good posture and stay in control. Remove any obstacles in the perimeter of the area that could cause injury if the athlete falls.
(#30) Box Jumps, Assisted: We use this method when athletes are tired or for newer athletes who are struggling with coordination or strength. 30 seconds of full speed jumps will get your attention… 60 seconds at full speed will make you want to go home:)
(#31) 1 Legged Stair Hops: Have a railing nearby for less coordinated athletes. You can hope for quickness or time. Some athletes use a weighted vest as well.
(#32) 1 Legged Medicine Ball Rotations: This is a nice drill for coordination, core work, and balance. If the athlete struggles with balance, instruct him/her to press their big toe firmly into the ground.
(#33) 2 Legged Medicine Ball Rotations: Athletes can use the wall like this, or stand back-to-back with a teammate and pass the ball to each other. You can do the exercise for time and you can add weight if it is too easy. Not all core routines need to be devastating.
(#34) Elastic Band Ankle Abductions: Elastic bands come in different levels of resistance. For this exercise, try to avoid cheating with the hips - just isolate the exercise to the hips and legs to abduct (move away) one leg from the other.