2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
To run fast, desire alone is not enough, you need to do a little work on the explosive strength of the legs. Jumps are great for this, during which you need to sharply change direction and speed. These are the options offered by Runner's World magazine. And yes, don’t forget to wear comfortable trainers and watch your step.
Trainer Andrew Long-Middleton from Minneapolis recommends doing these 6 exercises twice a week after a light dynamic warm-up, changing the order each time.
Exercise 1. Jumping on one leg
Stand on your right foot and jump, bringing your left knee up. Use your hands to move forward. Continue jumping on one leg for 20 seconds, trying to spend as little time on the ground as possible. Then switch to the other leg.
Advanced option: perform three short jumps on the right leg, on the fourth try to pull the left knee as close to the chest as possible. Land softly and do the next series of jumps on your right leg. Repeat on the left leg.
Exercise 2. Side jumping
Sit down slightly, and then quickly jump to the left onto your left leg (keep your right leg suspended). As soon as the left foot touches the ground, immediately jump gently to the right to the right foot. Jump from side to side for 20 seconds.
If this exercise seems too easy for you, add weights or try touching the floor with your hands.
Exercise 3. Jumping with a turn of 180 degrees
Squat slightly and then jump using the strength of your core muscles to rotate your body 180 degrees before landing. Then jump in the opposite direction, turning 180 degrees again. Do the exercise for 20 seconds.
Exercise 4. Box jumping
Stand on a box or small platform. Jump down and immediately jump up and forward a little. Then return to the higher ground. Do the exercise for 20 seconds.
Too easy? Choose a box higher.
Exercise 5. Climber
The starting position is a standard plank: the body is tense, the stomach is pulled in, the palms rest on the floor. Alternately pull your knees to your shoulders for 20 seconds.
Exercise 6. Jumping out
Stand up straight and jump as high as possible. As soon as your feet touch the floor, jump again as high as possible. Do the exercise for 20 seconds. Try to land as softly as possible.
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