Agility Drill of the Week: Weave N' Sprint

There is a scene I always think of in the Bourne Supremacy when I am running. In the beginning of the movie, Matt Damon is running on the beach and then all of a sudden, he kicks it into high gear and turns into a sprinting machine. I started running recently and am doing my best to stick to it, but I know in my heart that I will always loathe distance running. I’ve always been a sprinter and will always be a sprinter. So in my head, I am Jason Bourne-ing my runs just in case I ever need to go fight bad guys and uncover conspiracies.

This week’s drill is a one built to work both agility and speed. Adding this drill to your weekly practice can improve your footwork in multiple directions and then kick you into high gear in a forward action. Below are the steps to execute along with some tips!

Pro Tips

- Use your whole body to perform the drill: swing your arms and drive the actions with both your hips and legs.

- Look up! Train as if you were training for your sport, so don’t be caught looking at your feet when you could be focusing your eyes on what is happening around you.

- Form over speed: do a run through once or twice at a slower pace to get the rhythm and form right. Speed in these drills won’t benefit you if you are running through them like a wacky waving inflatable tube man. Once you’ve gotten a handle on technique, go for speed.

Weave N’ Sprint

You will need 10 cones. Set the first 5 cones about a foot apart, then the other five 50 yards away in a straight line in the same manner. Start at one end and while facing forward the entire drill, weave quickly through the first 5 cones then sprint to the end of the last cone set. Turn around and repeat from the other side so that you end where you began. That is 1 rep. Repeat this drill 6 to 8 times total.

Got it? Good. Let's go Jason Bourne-ing.

Agility Drill of the Week: 1-Foot Lateral Hop

I’ve been having a little bit of fun with agility drills lately, and I wanted to share them in a fun way. So today I present ADOTW—animated for your enjoyment!

Agility drills have some great benefits. Not only can you train all 3 planes of motion:

• Sagittal = forward or backward

• Frontal = side to side

• Transverse = rotational

you can increase your body/mind awareness, coordination and speed. I like to add 3 to 4 agility drills to the end of each workout to keep agility fine-tuned. They are also great metabolic finishers, which burn the last bit of energy you have to increase endurance and keep calories burning off long after you’ve finished.

Pro Tips

- Use your whole body to perform the drill: swing your arms and drive the actions with both your hips and legs.

- Look up! Train as if you were training for your sport, so don’t be caught looking at your feet when you could be focusing your eyes on what is happening around you.

- Form over speed: do a run through once or twice at a slower pace to get the rhythm and form right. Speed in these drills won’t benefit you if you are running through them like a wacky waving inflatable tube man. Once you’ve gotten a handle on technique, go for speed.

1-Foot Lateral Ladder Drill

Increase your lateral power and speed with this drill. The fun and not-so-fun part about this drill is that you are training single leg stability as well, so you will find your lower leg on fire by the end. The stronger your lower leg muscles are, the faster you can react.

Start with both feet to the side of the agility ladder, a few feet away. Then, loading your right foot, hop laterally to the outside of the ladder with your left. From there you will quickly hop to the inside of the ladder and back out with the same foot. Load your left foot, then hop back out to the side but forward to the next starting position. Repeat on both sides.

And don’t forget, have fun!

Resistance (is Futile) Band Exercises

photo credit: djwudi via photopin cc

There are a ton of exercises to build strength with that involve weights and machines. But when you don’t have access to those things, are on the go or just don’t feel like lifting heavy, there is a great advantage to just using resistance bands. Bands are great for strength training in ways weights don't do justice. For instance, control! With bands, there is a greater focus on both the “push” and the “pull” rather than just getting the weight to wear it needs to go and then dropping it because you can’t hold it anymore. Training both the push/pull of muscles is a fantastic way to prevent injury and build stabilization in surrounding muscle groups.

Today we’ll go over some fun resistance exercises to add to your list. If you are playing around with these and you don’t feel like you are getting any work done, there are two key things to adjust to get them right. First, adjust the distance or slack you are giving the resistance band. Either you are standing too close or too far to the anchored side or you need to find the right weighted band. Having several different bands are ideal, but having one medium band usually does the trick. The second is of course, form. Resistance band exercises work a very specific muscle group, so make sure you are concentrating on the group being worked for each exercise. Lastly, never let the resistance band yank you back to its slack point. Always stay engaged and use the resistance throughout the entire movement,This is where "resistance is futile" matters most—don't let the band render your work useless!

Warrior 3 to Row

This is a great balance exercise that incorporates your upper body at the same time. First, with the resistance band hooked around something sturdy, grab both handles. Step back so that you have enough resistance from the bands with your arms extended. Start by balancing on one foot with the other knee lifted. Now slowly lower by bending at your hips into a Warrior 3 pose. Pause, activating your core and stabilizing through your lower leg, then come back to an upright position as you pull back the band into a row. 10–15 reps on each side.

Good for:

single leg stability, dodging bullets in The Matrix, tight-rope walking

Oblique Lateral Drive

Remember how we stopped doing crunches? Good. Now that we’ve stopped worrying about crunches we can move onto some real core work. Tie one handle to a sturdy object at waist level. Step laterally until you have a good amount of resistance from the band. With the other handle gripped with both hands in front of your chest, arms straight, lower down into a lateral lunge position. Keeping the handle and arms directly in front of your chest throughout the entire movement, drive laterally with your hips to end the movement with your weight shifted to your other leg. It might feel strange at first, but when you drive laterally without popping up, squeeze your obliques at the end of the movement. Think of it as you are about to hit a wall and you are bracing for impact on the outer side of your body. It will burn.

Good for:

core strength, becoming a brick wall

Hip Abduction/Adductions

This one is an all-around great exercise for tight hips and groin. I love this one because it is a great way to train my legs to find power in my pull while speed skating. Tie one handle of your band to a sturdy object at ankle level. Take the other handle and slip your foot into it so it rests just above your ankle. Walk until you get a good resistance with your leg extended from your body. To start, pull the leg with the band until it is directly in front of your other leg. Extend away from your body, then complete the movement by pulling directly behind your standing leg. Keep your hips pointing forward at all times, keeping your foot flexed and pointing forward as well. That counts as 1 rep. 10 reps each side.

Good for:

hip and groin flexibility, tap dancing like Gene Kelly

X-Band Walk to Bicep Curl 

You will hear me talk about glutes a lot. Glutes are your saviour and if activated properly in the movements you do, it will be like unleashing the power of the kraken. If you find yourself with tightness in your TFL, this is a great exercise to strengthen those glute muscles to take the tension off. Place both feet over the resistance band and cross the band in front of your body like an X. Start with feet hip width apart. Pull the band upward to give yourself the right amount of tension. Now step laterally with one foot and bring your other foot to meet back under you in the start position, adding a bicep curl at the end of the movement. Really concentrate on what your backside is doing here. Use your glute muscles to complete the movement rather than just stepping side to side. 10 paces each direction.

Good for:

Glute strengthening, TFL release

Split Squat to Tricep Extension

Start in a split squat position, hips square. With the resistance band under your back foot, grab the handles behind your head with your elbows close to your ears. Lower down into a squat as low as you can, keeping the front knee in line with your ankle. As you stand back up, extend your arms above your head, still keeping your arms close to your head. 12 reps each leg.

Good for:

Quad and tricep strengthening

Off-Skates Derby Program Teaser

The Off-Skates Derby Program is in full swing! The ladies are learning how to use the appropriate muscles, loosen up their hip flexors and ways to move their feet quicker. Here is a quick teaser to show you what we've been working on.