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