LB – DYNAMIC MOVEMENTS, TRACK DRILLS, HURDLE MOBILITY & AGILITY
DYNAMIC WARM-UP EXERCISES
- 1. Yoga Cat-Camel 2. Ankle Rotations (no video) 3. Forward Leg Kick 4. Side Leg Swing 5. Hip Circles Forward & Back
6. Trail Leg Slide . hurdle placed sideways; slide leg along to of hurdle; can be done with squat rack safeties or bar in rack etc.
- Static Dynamic – 1. Front-to-back leg swings 2. Lateral leg swings 3. Dynamic split lunges 4. Hip circles 5. Dynamic calf stretch
- Walking Dynamic – 1. Walking knee hugs 2. Walking leg cradles 3. Hamstring sweeps 4. Single-leg ground touches 5. Forward lunges with twists
6. Reverse lunges with arm reach 7. Side lunges with pivot - Moving Dynamic – 1. Baby skips with arm circles 2. Hamstring sweeps 3. Skips with hip circles 4. Lateral skips with arm swings 5. Double baby skips with arm swings 6. Carioca drill 7. Backward jogging
TRACK DRILLS
- 1. Forward High Knee March 2. Forward High Knee Skip 3. Forward High Knee Skip + Lead Leg Extend 4. Cycling .
5. Lateral Carioca Short Stride Quick Feet 6. Lateral Carioca Short Stride High Knee 7. Lateral High Knee Skip .
- High Knee Variations – 1. A-skips 2. Single-leg A-skips 3. Double A-skips 10. Lateral skips
- Ankle Variations – 3. Bunny hops 4. Single-leg bunny hops
- Track Drills .
HURDLE MOBILITY
– You can do these drills below in the air without a hurdle. Or, you can use any object of the required height to replace the hurdle.
– For drills going under the hurdle use a band, rope or string tied between two objects (squat rack) at the required height
- 1. Forward Lead Leg Isolation Walkover 2. Forward Trail Leg Isolation Walkover 3. Forward Lead Leg + Trail Leg Walkover .
4. Forward Lead Leg Isolation Skip 5. Forward Trail Leg Isolation Skip .
6. Lateral Step Over 7. Lateral Over and Under .
- 4 Way Hurdle Step Over . Hurdle Variations .
AGILITY – More videos to be added
- How to Improve Agility, Cutting and Footwork – Simple Speed Coach
- Agility Training Program .
- Lateral Low Hurdle Steps .
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