Very fast way to get fit

THE (VERY, VERY) FAST WAY TO GET FIT

These drills, courtesy of Bill Collins, shore up your core and bolster your lower body using movements that mimic perfect sprinting technique. You may ask what has sprinting got to do with  mid distance running but any help you get to run faster and more efficiently, there is a less chance of breaking down.

DRIVE-UPS
Stand facing an aerobic step or bench, with your weight on the balls of your feet. (As you improve, you can increase the height of the step, but start with one that’s about six inches high.)

Place the ball of your left foot on the step, keeping your back straight, glutes and abs tight, eyes forward, and arms bent at your sides in a runner’s position. Push off from the ball of your right foot, lifting your right knee and driving the right leg up until that foot is even with your left knee. As you bring your right leg up, your left arm pushes forward as your right arm pulls back, in a runner’s motion. Hold for a moment, then return your right leg to the starting position. Make sure you stay on the balls of your feet or the move won’t be effective. Do 25 on each leg, working up to 75. I have found that if you return your leg quickly in almost a rebound manner you get an added benefit to it

The Benefit: Conditions lower back, abs, and hips to remain stable in the running motion. Also strengthens the fronts of your thighs, your glutes and calves.

STEP-UPS

Stand facing an aerobic step or plyometric box, with your feet about shoulder-width apart. Keeping your abs and glutes tight, back straight, and eyes forward, step up onto the box with your right foot, then bring your left foot up onto the box as well.

Then step down with your right foot, followed by your left; repeat. This is a very rhythmic movement, almost like marching. Your arms should be pumping in a runner’s motion as you step up and down. Be sure to stay on the balls of your feet to get the most out of the exercise. Do 25 repetitions leading with your right leg, and 25 reps leading with your left. Progress to 75 reps on each side.

The Benefit: Improves rhythm, balance, and coordination while building all the muscles of your lower body.

The original form teaches you to contract your glutes forcefully to generate more power in your stride where as I like to concentrate on activating my hamstrings by concentrating on heel lift for the pose running technique.

BALL SQUATS

Hold a medium size medicine ball and stand with your feet shoulder-width apart, weight on the balls of your feet, back straight, abs and glutes tight, and eyes forward. Hold the ball straight out in front of you, squat down so that your knees bend at a 90-degree angle, then stand up straight. The key to doing this exercise safely and effectively is to start with a lighter weight and squat down as far as you comfortably can, working your way toward that 90-degree angle at the knee. Start with sets of 15 to 20, and work up to doing three sets for a total of 45 to 60 reps.

The Benefit: This exercise really improves your balance while it works your quads, glutes, abs, and arms. An easier exercise to maybe start with is the hindu squats it requires only body wieght

SPEED LUNGES

Stand with your feet shoulder-width apart, back straight, abs and glutes tight, and eyes forward. Lift your right leg and lunge it forward about 24 inches in front of you; land on the ball of your right foot.

As you do this, your left arm pushes forward as your right arms pulls back, beginning the runner’s motion. Staying on the balls of your feet, lower your left knee toward the floor until your left thigh is perpendicular to the ground. Rise up, pushing from the ball of your left foot, and lunge your left leg forward while pumping your arms; land on the ball of your left foot about 24 inches in front of you.

Continue lunging forward for 10 yards, turn around and lunge back to your starting point. Repeat, trying to cover more distance each time.

The Benefit: Improves balance and mobility in your hips. Trains thighs, glutes, and calves.

This one is harder then it sounds, I found by doing it in a controlled fashion rather than letting your self fall into the lunge after the step it made you work quite hard.

I am a great believer in the little things that make the difference instead of the trash k’s find time for strength and technique exercises that will give you a good return in your longevity and enjoyment in your given sport.

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