Summer Training 2020

Training with Coach Hodge: July 10, 2020

Start the season off injury free! Check out this great video to learn some great techniques for keeping yourself fit this preseason.

Injury Prevention Clinic : Developed by Katie Hodge, PT


Dynamic Warm-up:

Skips

Butt kicks

Parade leaders

Carioca

Heel walk

High knees

Backwards run

Lunges


Core* (start with low reps and work your way up):

Elevator Push-ups (top floor, middle floor, bottom floor)

Plank:

Leg lifts

Legs out to the sides

Arm & leg (alternating sides)

Single-leg Bridge

Superman-Banana (rolling over)

V-sit:

Pump arms

Single leg & switch

Side plank (both sides):

Clam shell

Back-Up-Front

Push-up Reach


Stability:

Single-leg squat

Front, side, back, side, front

Half-moon (table) squat

Crescent “yoga pose” into squat chair


Flexibility/Stretching* (on back):

Hamstring

Knee across

Foot on knee & pull in

Million dollar roll

Butterfly

Downward dog (shake legs)

Back

Calf/soleus stretch on wall


Plyometics (best after run):

Burbees (knee slap)

Long jump (high knees back)

Speed skaters (with hop)

Spiderman hops

Step-ups on picnic tables


* yoga mat recommended