This exercise can be used to prevent acl injuries as well as to do after injury. Often, our lateral hip is very weak which leads to acl injuries. This simple exercise with a loop will help you strengthen the hips and prevent injuries.
2 mile jog 8:30 mile pace 5 min rest
(4) 400 yds run 1:15-1:45 pace 3 min rest between each 400 yds
1 mile run 7-8 min pace 5 min rest
1 mile jog 9 min mile
This is a good intermediate level program for interval training for triathlons. Distance is important, but incorporating interval training will help to improve your distance with out the pounding on the body.
Most athletes have lateral hip weakness. This advanced exercise is an excellent way to increase lateral hip strength as well as core stability and shoulder stability
Try this simple test to determine if one leg is stronger than the other. Typically, you will have a dominate leg that may compensate for the other leg. All you need for the test is a wall and a stopwatch.
Lateral hip strength is an important component of core strength. These muscles help to stabilize the pelvis which can help prevent hip, back and knee pain.
The hip flexors are a powerful muscle group that commonly becomes tight. When the hip flexors become tight they can alter the biomechanics in athletes, especially runners. The tight hip flexor can shorten stride length which can create achilles, knee and back problems. By using the foam roller, then performing a stretch the hip flexor can lengthen and loosen.
The Piriformis, which is a hip rotator, can become very tight in athletes. When this muscle gets tight it can cause low back pain, hip pain and knee pain. Try this foam roller technique to help lengthen the muscle.
Excellent exercise for developing leg balance, strength and power. Start with a smaller step, approximately 6 inches high and gradually increase height of step.
By far the best stretch for runners. The Iiliotibial (IT) band is a trouble spot for many runners. This band can become very tight in runners creating anterior knee pain. By keeping this band loose, runners can prevent knee pain.
This simple exercise is an excellent way to improve core and hip strength. The hamstrings, abdominals and glutes are a weak link, and this exercise helps to strengthen those weak areas.
