Strengthening

Why is strength training important?

The importance of strengthening is to prevent injury and correct poor mechanics by using exercise prescriptions to improve athletic performance.

Activation – Exercises to complete prior to training or a sporting event. These exercises will help activate the muscle you will be recruiting during the duration of activity. Preparing the muscles is very important and prevents injury as the muscle(s) are strong and they are less likely to fatigue quickly.

Strengthening Exercises

High Knees – Marching on the spot slowly, sticking the high knee position for 1 – 2 seconds before changing legs. 3 or 4 sets of 10 repetitions.

 

Bridging – Deltoids, Gluteus Maximus, Quadriceps, Hamstrings and Tibialis Anterior

Increase strength by using a resistance band. Place the resistance band around your thighs, lift up and push your thighs out against the band, hold for 3 seconds. Bring the legs back together and slowly lower to the ground and repeat.

3 sets of 10 repetitions without the resistance band

2 sets of 12 repetitions with resistance band

Back Extension –

2 sets of 10 repetitions, hold contraction for 1-3 seconds.

2 sets of 10 repetitions, complete on both sides. Increase intensity in the all fours position.

2 sets of 12 repetitions, complete on both sides. Reduce intensity by completing the exercises on the floor.

Hip Extension –

Can be completed lying on the floor with minimal gravity or increase intensity in the all fours position.

2 sets of 12 repetitions completed on both sides.

 

Strengthening exercises to complete prior to your run

Activating your Gluteus Medius and Gluteus Minimus – 1 set, 10 repetitions each exercise on both legs.

 

Activating Gluteus Medius and Gluteus Minimus – (using a resistance band) 1 set, 10 repetitions each exercise on both legs.

Keeping the band taut, step out to the side and slowly bring your other leg in. You will feel the Gluteus muscles on the outside of your hip tighten.

Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings and Calves (lower back and core). 1 set, 10 repetitions, maintaining a low squat position, step out to the side and slowly bring your other leg together. Complete on both sides.

Same as above with resistance band.

Gluteus – Clam exercise. Maintain a straight line between your shoulders, hips and knees.  Slowly raise the top leg, avoid rotating at your hips. Squeeze the gluteus muscles for 3 seconds and slowly lower. 2 – 3 sets of 12 repetitions on both sides. Complete on both sides.

Gluteus Muscles – Clam exercise with resistance band. Same instructions as above.

High knees – increasing hip movement, bring your knees up towards your stomach preventing your from leaning forwards from your trunk.

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Increasing Dorsiflexion – Range of movement of your foot moving towards your shins. Reducing the amount of tension in your calves (gastrocnemius and soleus muscles) and stress on your shins.

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