Two dynamic stretches for the legs, torso, and arms
- Stand with feet facing forward, shoulder width or slightly wider apart.
- Slowly and fluidly bend your knees and lower the body, extending the arms out in front for balance if helpful.
- Slowly rise back up and then repeat the action.
- In the ultimate squat the angle of the knees will be 90 degrees and the thighs will be parallel to the ground. Squat within your own limits. Lower only to a point that works the quads hard without creating unnecessary stress on the knees.
- Don't let the hips sink lower than the knees.
- Keep the knees behind the toes. To help, imagine sitting back in a chair and try to distribute your body weight evenly across your feet.
- Maintain an upright posture. A slight forward lean is okay, but tighten the core muscles to keep the back straight.
- Keep the chin up and parallel to the ground.
- Keep the feet and knees pointing forwards.
- For greater resistance try holding a medicine ball in outstretched arms or small dumbbells behind the head.
Duration / Reps:
- Hold each squat for 1-2 seconds
- Beginners: 1-2 sets of 10 squats
- Experienced Athletes: 3-5 sets of 10-15 squats
- Or hold each squat for up to 30 seconds and do fewer reps
- Before the main workout
- Or as a station in circuit training (as the main workout early in the season)
- Primarily strengthens the quads and glutes, as well as the hamstrings and core
- A longer, faster, and more powerful running stride
- Prevents "leg collapse" – the sinking of the knees and hips as each foot lands.
A static stretch for the Iliotibial Band, or IT Band
A static stretch for the hip flexors
Two static stretches for the hamstrings.
A static stretch for the gluteal muscles, or glutes
A dynamic stretch for the calf muscles.
A strength training exercise for the abdominal muscles.
Complementary static stretches for the abdominal muscles, lower back muscles, shoulders, and hip joints.
A two-part static stretch for the calf muscles and Achilles tendons.
A static stretch for the inner thighs, hips, and groin.
A static stretch for the triceps muscles, side abdominals, and latissimus dorsi, or lats.
Two static stretches for the posterior deltoid muscles, triceps muscles, shoulder muscles, and latissimus dorsi, or lats.
A dynamic stretch for the pectoral muscles, upper back muscles, shoulder muscles, and upper arm muscles
A strength training exercise that increases the strength and endurance of muscles in the chest, arms, shoulders, and core.
Three dynamic stretches for the calf muscles, shin muscles, and ankle tendons.
Two dynamic stretches for the legs, torso, and arms.
A strength training exercise for the quads, hamstrings, and glutes.
A strength training exercise for the pectoral muscles, core muscles, anterior deltoids, posterior deltoids, and triceps.
A static stretch for the back muscles.
A strength training exercise for the quads, glutes, hamstrings, and core.