MM: Runner with Hamstring Strain: Cardio/Pre Run (2-6-19)

Agility Sequence

• GO THROUGH SEQUENCES BELOW, I BROKE THEM DOWN INTO 3 MOVEMENTS IN A CIRCUIT
• DO EACH CIRCUIT 2-3X, AS YOU FATIGUE, YOU MAY START TO FEEL THE HAMSTRING AND THAT IS YOUR CUE TO STOP
• DO THE DAILY WARM UP STUFF BEFORE AND AFTER, USE ICE 10-20 MINUTES POST TO REDUCE RISK OF PAIN/SORENESS
• Do it slow, keep all distances on the shallow end
• Can ramp up a little second set
  • CIRCUIT #1
    • 201.1) Box Squat Speed Pre Jump VIDEO
      • Slow on the down and fast on the up
      • 10-20 reps/30-60SEC
    • 206) Frontal Plane Lateral Skater Jumps VIDEO
      • start first set pausing on each landing
      • can progress to less of a pause
      • 10-20 reps/30-60SEC
      • 1/2 WAY THROUGH CHANGE FROM PAUSES TO QUICK OVER AND BACKS
    • 203) Broad Jump 2 Feet VIDEO
      • start shorter distances
      • 10-20reps/30-60SEC
  • CIRCUIT #2
    • 201) Single Leg Deadlift Speed Progression VIDEO
      • 10-20 REPS/30-60SEC
    • 207) Carioca Lateral Agility VIDEO
      • 30-60sec
    • 205) Pre Running Pattern with Single Leg Pauses VIDEO
      • First time through shorter stride with pauses
      • second time through…longer stride and/or shorter pauses
      • 30-60sec or 10-20 steps each foot