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Toe Raises:
Description: Standing on a step with heels hanging off the end, raise up onto toes then follow by lowering back down to below step level.
Sequence: Repetitions - 20, Sets - 3, Frequency 3x/week. Strengthens and stretches the calf muscles.
Shin workout:
Description: Extend one foot forward, both knees slightly flexed. Flex the forward foot so that toes raise upwards. Change from up/down motion to side to side motion forming a letter 'A' so that the sides of the muscle are worked as well.
Sequence: Repetitions - 20, Sets - 3, Frequency 3x/week. Strengthens the tibialis anterior muscle (shin area).
Variation: Add a small ankle weight across the toes.
Half Squats:
Description: Knees are bent to the 90 degree point which is easier on the knees than full squats.
Sequence: Repetitions - 20, Sets - 3, Frequency 3x/week. Strengthens the quadriceps, hamstrings and gluteal muscles.
Lunges:
Description: Extend one foot forward, drop the knee of the other leg half-way to the floor. Don't let the forward knee extend past the toes to avoid knee stress.
Sequence: Repetitions - 30, Sets - 3, Frequency 3x/week. Strengthens the quadriceps, hamstrings and gluteal muscles.
Abdominal curls:
Description: Lie on the floor facing up. The knees should be at a 45 degree angle about shoulder width apart. Place the tips of the fingers on the ears and elbows straight out to the side. Breathe out on the way up and return to the starting position. To work the obliques, point knees to one side and continue the same upper body motion as above. Do the same for the opposite side with the knees pointing to the alternate side. Lower abdominals can be worked by placing the hands under the top of the gluteals (to force lower back contact with the floor) and raise the legs straight up, pointing the toes at the ceiling. Slight movements are necessary here to feel the lower abs being worked.
Sequence: Repetitions: 30 - 40, Set - 5, Frequency 3x/week. Strengthens the Rectus Abdominus, External Obliques.
Plyometrics:
Description: Plyometrics are bouncing and exaggerated forms of exercise and are specific to training for running.
High steps:
Description: Jogging in place, begin to raise the knees higher and increase the cadence. Increase the height gradually until the knees are at a 90 degree angle. Keep arms in sync with the legs as in running. Maintain proper upright position as in running. You can then begin to move forward and back in short incremements. Work up to 100 meter distances. Continue for 5 minutes then walk for 5 minutes. Repeat three times and for three times a week.
Crossovers:
Description: Find a white line on the track and run with one foot on each side of it. Then start crossing over with each step, putting the left foot to the right of the line and the right foot to the left of the line.
Side-to-sides:
Description: Using the same white line, bounce side to side, landing first far to the right of the line with your right foot, then far to the left of the line with your left foot.
Double-leg pull-ups:
Description: With both feet together, jump high -- bringing your knees toward your chest -- land, hop a couple of times and jump and bring your knees up again. Do 10 at a time, rest, then repeat.
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