Hey Balanced Runners –
It’s that time, the Summer Session of the Runner Development Program is here. From 03 June to 05 August our focus is on Speed, Strength and Agility. We have three Kennesaw Grand Prix races during this time – so lace up your running shoes and get ready to RUN!
For this week’s workout, we will introduce the drills and a few strength building exercises that we will use during this program. After practice, all Balanced Runners are welcome to stick around for the Parks & Rec strength training class. Great opportunity to give yourself a double dose of Balanced Running fun.
Welcome & Introductions
Warm-Up:
- ROM routine
- Warm-up exercises (hip circles, leg hugs, squats, lunges)
Workout:
- 10:00 easy run
- Skill work 1 round to introduce the drills:
- High Knees
- Butt Kicks – 1
- Butt Kicks – 2
- A – Skip / “jog” / stride / walk (alternate is skipping for height)
- B – Skip (Skip Kicks)
- Butt Kicks
- Carioca (Grapevine)
- 2 x Strides
- 3 x Hill Repeats (Coach Dale has already selected the hill)
Stretch:
- Stretching routine
Happy Trails!