Tag: Training
DUANE SOLOMON: Technique | Strategy 300m Into Race
Duane’s been killing it in the 800m for years. Mr. Solomon started with a CIF state championship and was named “2002-2003 Gatorade Athlete of the Year”. He would go on to become a multiple-time NCAA All-American, and later, a US Olympian. Solomon displays supreme confidence at all times, and he lends a few secrets to our subscribers letting them know how to take their game to the next level. We were also able to catch up with him about his 1:42.82 time in 2012 and his relationship with fellow competitors and training partners.
DUANE SOLOMON: Technique | Strategy 200m Into Race
Duane’s been killing it in the 800m for years. Mr. Solomon started with a CIF state championship and was named “2002-2003 Gatorade Athlete of the Year”. He would go on to become a multiple-time NCAA All-American, and later, a US Olympian. Solomon displays supreme confidence at all times, and he lends a few secrets to our subscribers letting them know how to take their game to the next level. We were also able to catch up with him about his 1:42.82 time in 2012 and his relationship with fellow competitors and training partners.
DUANE SOLOMON: Technique | Strategy at the 100 Mark
Duane’s been killing it in the 800m for years. Mr. Solomon started with a CIF state championship and was named “2002-2003 Gatorade Athlete of the Year”. He would go on to become a multiple-time NCAA All-American, and later, a US Olympian. Solomon displays supreme confidence at all times, and he lends a few secrets to our subscribers letting them know how to take their game to the next level. We were also able to catch up with him about his 1:42.82 time in 2012 and his relationship with fellow competitors and training partners.
DUANE SOLOMON: Technique | First 40m of an 800
Duane’s been killing it in the 800m for years. Mr. Solomon started with a CIF state championship and was named “2002-2003 Gatorade Athlete of the Year”. He would go on to become a multiple-time NCAA All-American, and later, a US Olympian. Solomon displays supreme confidence at all times, and he lends a few secrets to our subscribers letting them know how to take their game to the next level. We were also able to catch up with him about his 1:42.82 time in 2012 and his relationship with fellow competitors and training partners.
DUANE SOLOMON: Technique | Favorite Lane
Duane’s been killing it in the 800m for years. Mr. Solomon started with a CIF state championship and was named “2002-2003 Gatorade Athlete of the Year”. He would go on to become a multiple-time NCAA All-American, and later, a US Olympian. Solomon displays supreme confidence at all times, and he lends a few secrets to our subscribers letting them know how to take their game to the next level. We were also able to catch up with him about his 1:42.82 time in 2012 and his relationship with fellow competitors and training partners.
DUANE SOLOMON: Technique | Visualizing the 800m While Waiting for Competition
Duane’s been killing it in the 800m for years. Mr. Solomon started with a CIF state championship and was named “2002-2003 Gatorade Athlete of the Year”. He would go on to become a multiple-time NCAA All-American, and later, a US Olympian. Solomon displays supreme confidence at all times, and he lends a few secrets to our subscribers letting them know how to take their game to the next level. We were also able to catch up with him about his 1:42.82 time in 2012 and his relationship with fellow competitors and training partners.
KATIE MACKEY: Technique | Easy Activation Analysis & Exercises
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Analysis Part 1
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Analysis Part 2
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Analysis Part 3
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Exercise Part 1
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Exercise Part 2
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Exercise Part 3
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Exercise Part 4
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Activation Exercise Part 5
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Achilles Tendon Stretch and Advice
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
KATIE MACKEY: Technique | Steps to Injury Prevention
Katie Mackey of the Brooks Beast team in Seattle shows us her daily activation analysis and exercises with Beast coach Danny Mackey. This analysis and exercise series is a very simple and easy way to get the body firing properly before you go out for runs, workouts or simply to start your day. Simply check your body with the three Activation Analysis tests, then go through the 5 simple exercises to get your bodying firing. Its a 5-10 minute series that could really help you to start becoming proactive with injury prevention rather than reactive!
MAGDA LEWY-BOULET: Technique | Hamstring Stretch
Magda Boulet shows a head-to-toe active isolated flexibility routine. This routine compliments the routine she does with ankle weights. For each exercise, she tries to do between 8 and 10 reps.
JAKE MORSE: Technique | Warming Up
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Field Loops with Hurdles
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Steeple in Traffic
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Alternating Legs in the Steeple
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Straight Over Bounce Drill
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | High Knee Bounce Drill
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Walk Over and Back Drill
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Walk Overs
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Leg Swings
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Trail Leg
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Extended Lunge
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Single Leg Russian Deadlift
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Sumo Walks
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | High Knee Hold
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Winter Steeplechase Workout
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | What is the Steeplechase?
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | Lead Leg Drill
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | 3 Steeplechase Cues
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
JAKE MORSE: Technique | 150s with Hurdles
Jake Morse, an All-American graduate from the University of Texas and 4th place finisher at the 2008 Olympic Trials, gives his insight on the steeplechase and how you can keep the event fresh in your mind and body through the winter months.
LEO MANZANO: Technique | The Trail Leg Paw
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Pawing
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Flex Leg Bound
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Straight Leg Bound
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Fast Leg Cycle
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Crossovers
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Backwards Run
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Butt Kicks
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Miler Drills
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before every race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Why Drills Are Important
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | How Much Time Should You Spend Warming Up?
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | High Knees
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Fast Leg Knee Lift
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way.
LEO MANZANO: Technique | Fast Leg Butt Kicks
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | Carioca Drill
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | B Skips
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
LEO MANZANO: Technique | A Skips
ATTENTION MILERS! Leo Manzano, the 2012 Olympic Silver Medalist at 1500 meters, gives one of the most important routines of his career …. his pre-race warm up drills. Leo has been doing these drills over the last few years before ever race and workout. Manzano sights significant improvement in his hip flexors, gluts and hamstring health since focusing on doing these drills the proper way. There are about 15 exercises in this routine.
PBA OKC – May 25, 2012 Second Practice
PBA Oklahoma City Team ― Sprints, Hurdles, Mid-Distance, Distance.
ED EYESTONE: Technique | Mixing Up Training to Avoid Boredom
BYU XC coach, Ed Eyestone, talks in depth about the types of workouts his runners do from summer on. He discusses incorporating strength work early in the fall and then adjusting workouts from there throughout the season.
ED EYESTONE: Technique | Pushing The Body To Its Potential
BYU coach, Ed Eyestone, discusses how athletes need to push as far to their potential as they possibly can. To do so, an athlete may have to push his body to injury to see how hard he can train and how much he can physically handle. In the end, an athlete has to take some risks and “walk as close to the edge as possible” with his training to get to the next level.
ED EYESTONE: Technique | Deciding When to Red-Shirt An Athlete
Coach Eyestone discusses how he manages his team and how he determines when to race his athletes. Eyestone has his work cut out for him because he has to alter his training progressions to accomodate runners who are recently returning from mission trips. On top of this, he has to be patient when deciding whether or not to redshirt an athlete.
MARK WETMORE: Technique | Making Selfish Decisions
Mark Wetmore discusses having to compromise between having his runners compete for collegiate accolades in the immediate present and/or future versus holding his athletes back from specific events so that they can compete on Olympic and World teams and on the professional level. There’s a tight line to walk, and overall, he has to find the perfect balance that helps the Colorado Buffaloes in the long run.
MARK WETMORE: Technique | Lactate Threshold
Mark Wetmore discusses measuring and managing a runner’s lactate threshold. He then talks about specific workouts that aim to get a runner to a certain level of exertion to test his lactate threshold.
MICK BYRNE: Technique | Training High Mileage?
Mick Byrne describes how he trains the defending NCAA champions, Wisconsin Badgers. He describes the things that are important for individual runners when they train, and he gives insight on his personal training philosophy as a coach.
MICK BYRNE: Technique | Byrne’s Philosophy
Wisconsin Mick Byrne talks about the message he gives to the guys which sums up to be enjoying the pursuit of the goal and living the life style.
MARK WETMORE: Technique | We Were Wrong In The Past
Mark Wetmore talks about how he continues to learn and progress as a coach. He observes, studies and experiments with the CU buffs formula to make his team productive year in and year out.
MARK WETMORE: Technique | Controlling Efforts on Long Days
Coach Mark Wetmore discusses the importance of controlling efforts on hard long days and how it can negatively affect the rest of an athletes’ season if overdone.
BEN BRUCE: Technique | Gotta Work at Everything
This is one of the last training sequences Ben Bruce goes through during his post-run workout progression. He begins by doing a series of forward lunges, then later backwards lunges and finally side lunges. He emphasizes remaining upright at all times. This workout is huge for runners because it works both forward movement and lateral movement in the runner -where as, oftentimes, runners get caught in repetition mode by only running forward. Bruce says you, “gotta work at everything” (meaning with both forward and lateral movement) to fully develop the body.
BEN BRUCE: Technique | The Rolling Superman
“The Rolling Superman” is a full core, full body workout. It is meant to stimulate and stress all the muscles of the core. To make this exercise a success, make sure that your shoulders, your knees and feet are off the ground as you roll side to side.
BEN BRUCE: Technique | Skip to Side Slide Exercise #2
After the body is warmed up, it is great to transition to this exercise. With this exercise, lateral movement is stressed to make the workout more dynamic. Ben Bruce demonstrates alternating from skipping to side slides in an effort to get up on his toes and on the balls of his feet.
BEN BRUCE: Technique | Skip to Side Slide Exercise #1
After the body is warmed up, it is great to transition to this exercise. With this exercise, lateral movement is stressed to make the workout more dynamic. Ben Bruce demonstrates alternating from skipping to side slides in an effort to get up on his toes while moving forward.
BEN BRUCE: Technique | The Back Plank to Alternating Leg Lifts
The back plank is a great core and leg exercise. It is an an exercise used to fully engage the muscles of the lower back, the hamstrings and the abs. Once an athlete gets comfortable with the plank, he/she can make the exercise more dynamic by adding alternating leg lifts to the routing. Doing so further stresses the gluteus and abdominal muscles.
BEN BRUCE: Technique | Lower Back Work for Stabilization
Hyperextension exercises really help to work the muscles of the lower back. An athlete can add the twist to the routine. Doing so makes the exercise more dynamic and really works the muscles a runner needs to stabilize himself during a long run.
BEN BRUCE: Technique | Dynamic Strides for Running Cadence
Instead of just doing strides, Ben Bruce does this dynamic exercise meant to mimic the same foot-to-ground contact that a sprinter may experience. This drill helps to keep a runner up on the balls of his/her feet, and it is great for improving your cadence as a runner.
BEN BRUCE: Technique | The Front Plank to Alternating Leg Lifts
The front plank is another great exercise for the core. A great static exercise, it can be made more dynamic by lifting alternating feet and legs straight up towards the ceiling. Doing so works not only the core but also the glutes.
BEN BRUCE: Technique | Minimize Feet Contact with Ground
The final post run exercise, this one is meant to be done after strides. This is a great exercise meant to teach the feet and calfs to respond to ground contact as quickly and efficiently as possible.
BEN BRUCE: Technique | Bird Dogs to Improve Your Posture & Running Form
“Bird Dog” stretches are great not only for the abs but for the core as a whole. Ben Bruce explains how bird dogs supplement the back muscles , hip flexors, the glutes, etc. This exercise helps with overall body stabilization and is fantastic for improving a runner’s posture and running form.
BEN BRUCE: Technique | Pushing the Body Post Run
The more mileage you put in, the more the body can become stale. Ben Bruce demonstrates his post run workout ― dynamic stretching that helps to maintain an athlete’s range of motion. Static stretching doesn’t work as well so he goes through a series of post run workouts that are most effective for keeping an athlete healthy.
ERIC HEINS: Technique | NAU Expectations and Tradition
NAU has a great young group of runners who are going to be contributing to the success of the team this year. He believes that they will progress and work to peak at the national meet -an event he believes his team can place top 10, if not make a run at the podium. Heins is quick to give credit to the successful tradition that exists at NAU as well as training at altitude in Flagstaff.
ERIC HEINS: Technique | Must Have Supplement at Altitude
At NAU, Eric Heins doesn’t really push for blood testing his athletes to gauge their health. Instead of opting for a blood test for a given athlete who may not feel well competing at altitude, he simply recommends this supplement to improve his/her overall health and performance.
ERIC HEINS: Technique | Finding that Sweet Spot
Coach Heins talks about “finding that sweet spot” as runner. He discusses how he pushes for gradual increases in mileage from his runners but pinpoints a specific example where one of his most talented athletes never ran more than 40 miles/wk. Each athletes has/her right amount to where he/she is going to get out of the workout what is necessary to be successful.
ERIC HEINS: Technique | Adjusting to Altitude
Coach Heins adjusts training regiments for his incoming freshman runners. He mentions having his athletes put in 65-70 miles a week before coming to school, and then as they get to Flagstaff, he brings them down to about 55 m/wk. Heins goes in depth about the struggles that many athletes encounter when 1st training at altitude, but he points out that these struggles end up paying dividends for his athletes in the future.
ERIC HEINS: Technique | Get Used to Hurting
NAU Head Coach, Eric Heins, discusses adjusting to altitude, in particular, how altitude training affects the body. He points out how his runners get used to hurting while training at NAU, but doing so gives them a mental edge when competing at sea level against the competition.
ALBERTO SALAZAR: Technique | New Methods and Training Methodology
Salazar talks about finding a balance within the Oregon Project’s progressive training methodology. He discusses how many of the training systems and regiments his athletes partake in are new or ahead-of-their-time, but because of this, Salazar can’t always decide objectively (or scientifically) what tactics work and what tactics don’t; if Salazar can’t see any benefit in trying something new just to try something new, then he probably won’t go ahead with it.
ALBERTO SALAZAR: Technique | NOP Admittance
Before being brought into the Oregon Project, each athlete has to be not only a good fit for Alberto Salazar but also a good fit for the team as a whole. Being an excellent runner doesn’t necessarily place an athlete in the group if that athlete doesn’t mesh well with the vibe and overall dynamic of the Oregon Project as a whole.
ALBERTO SALAZAR: Technique | Open Door Policy
Alberto Salazar talks about the “Open Door Policy” he has with his athletes. Salazar encourages his athletes to speak their minds about training; he talks of how he is willing to compromise on training regiments if athletes are willing to “buy off” on his overall philosophy as a coach.
ALBERTO SALAZAR: Technique | Mental Training
Alberto Salazar discusses the mental component of training. He points out how, unlike in other sports, athletes in his sport ignore psychological training. Salazar emphasizes that the mental aspect of training and competing is just as important as the athletic.
ALBERTO SALAZAR: Technique | You’re Never Too Young to Train at a High Level
Alberto Salazar talks about joining the Boston Track Club when he was a junior in high school. He understood that to get better, he had to train with those much better than him. He understood this conceptually and talks of how doing so supplemented his ability to learn about world class training methods. He was doing the right things always, which gave him a physical and psychological jump on his peers. Salazar also talks about training athletes like Galen Rupp from the time Galen was 13 on. This allowed Galen to press boundaries early and progress in the sport rapidly.
ALBERTO SALAZAR: Technique | Training and Athlete Obsession
The Art of Winning Series presents Alberto Salazar’s take on how athletes should view their workouts and the mental aspect around em.
ALBERTO SALAZAR: Technique | Mental Toughness
Alberto Salazar goes into mental Toughness and how runners need to view training their mind. He relates it to his experience and training.
ADAM GOUCHER: Technique | Thera-Band Walks and Stability (Goucher’s Full Routine)
Adam Goucher demonstrates his Thera-Band workout routine. He shows many workouts ― all of which are done to strengthen the hips and knees. This workout is also great for diagnosing exactly where you have stability weaknesses in your legs. Check Adam Goucher’s book ‘Running the Edge’.
ADAM GOUCHER: Technique | Starting Line Mentality
Adam Goucher discusses what a runner’s mentality should be when he hits the starting line. Goucher points out that self talk supplements positivity in a runner, and it reinforces thoughts about productive performance. A runner should approach the starting line with positive self talk and should be able to convince himself that he is going to win the race as soon as he steps on that line.
ADAM GOUCHER: Technique | What to Do on Race Day
What you do on Race day is so critical. What is the best approach to take when you are putting it all on the line?
ADAM GOUCHER: Technique | Breaking Your Competition
Toughness and the competitive spirit is often inherent in an individual, but an athlete can absolutely work to develop this through visualization. Goucher would often proceed with mental processes that would help him develop this toughness within.
RYAN PONSONBY: Technique | Use Squat As A Test
Ryan Ponsonby uses the squat to diagnose flexibility in a runner. On top of that, he uses the squat to strengthen the posterior chain. A strong posterior chain helps to diminish the risk of injury in for a mid-long distance runner.
Southlake Carroll Fall Workout
We take a quick trip to see the boys and girls of Southlake Carroll, TX. Coach Leonard’s Dragons boys are ranked #2 and the girls #18 in the country. Before the workout the over 150 runner squad sits down for “study time”. After study hour the team sets out for a hard session of 400s under the hot Texas sun. Workout: Girls 8×400 Boys 14-17×400 Recovery 120 resting heart rate. Ear Candy supplied By Theophilus London – I Stand Alone (Ocelot Remix) Eric Whitacre – Equus (Eric Whitacre is the Bomb!)
DAVID TORRENCE: Technique | High Knees
David Torrence demonstrates high knees here. High knees are used to increase leg turnovers and improve knee lift. This is a great drill for increasing strength in your hip flexors. Upright form should be maintained the entire time.
DAVID TORRENCE: Technique | Fast Leg Cycle
David Torrence shows the fast leg cycle. He takes a half step in between each running motion replication, but he is isolating each leg (alternatively during the drill) to emphasize form and control over each. Knees should always be high with heels kicking towards the butt.
Leo on racing
Leo Manzano was one of the most exciting “racers” to watch last year in the NCAA. Now a professional runner, many are excited to see if his furious kick will have the same effect as it did in the collegiate ranks. Here Leo talks about racing and how much the mind is a factor over the last lap of a race. More with Leo Manzano
Sand Routine – RunningDVDs.com
Sand Routine from “Building a Better Runner: Building from the Ground Up.” You can download a PDF with all of the exercises shown in the video by visiting the downloads page at www.runningdvds.com
Omega Turbo Thrusters!
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Workout Wednesday: NAU Workout with Lopez Lomong
Lopez Lomong and the NAU Lumberjacks prepare for the the 2007 NCAA XC Championships on Monday Nov 19th. The Jacks do 10 400s with 2 mins rest on the Cardinal Fields on the campus of Northern Arizona University in Flagstaff, AZ. Music 1st Song “Bounce Baby”, Galactic 2nd Song “Track 5”, Knec
Workout Wednesday: York HS
York High School in Elmhurst, IL has been a power house in XC since legendary coach, Joe Newton took over in 1960. Since 1960 Newton and his York Dukes have won an amazing 26 state titles. York also won the national title in 2004 at Nike Team Nationals. Newton believes the 2007 team has a shot at state but they are not as stacked as in years past. Coach Newton has his boys doing 5 x 1 miles on this Monday (Oct 1st) afternoon. THe music is by Tiesto (Sorry Kieth). There is a movie about Coach Newton and the York Dynasty in production, hoping to be released soon called “The Long Green Line”.
Workout Wednesday: Ohio State Workout
Coach Robert Gary and the Ohio State XC team headed to Blowing Rock, NC to stay at the beautiful running oasis, ZAP Fitness (Zapfitness.com). Gary and his Buckeyes ran a workout September 7th on Bass lake at Moses Cone National Park. The Buckeyes ran up hill hard for 5.5 miles, took a little break at the top to see the scenery, jogged 5.5 miles down the hill and did a flat 1500 “cool down” , as Coach Gary called it, at five min pace. All in all the team did 16 miles and headed back to ZAP for some good food and a nice siesta.
Workout Wednesday: Texas XC Workout
The Texas cross-country team was ranked 5th during the pre-season, but they stumbled early at the Dellinger Invite and dropped to 28. Vigilante talks about how they can still reach their goals during one of their toughest workouts of the year.
Workout Wednesday: BYU Women
Coach Shane has guided the BYU Cougars to three 2nd place finishes and four NCAA titles in the past 9 years. Coach Shane allowed us to spend a day with the BYU team to watch how he does it.
Workout Wednesday: Colorado’s Gold Hill – Harder than Mags
Coach Mark Wetmore’s training philosophy emphasizes the development of a huge aerobic base for his runners. The CU team is known for having a Sunday long run that usually last for two hours. For today’s Sunday run the Buffaloes travel to Gold Hill. Gold Hill a harder run than “Mags” or Magnolia road, a road just outside of Boulder, made famous in Chris Lear’s book, “Running with the Buffaloes?”
