BUTT KICK RUN
Run forward while striking your heel to glute with each kick. Make sure to bring the heel straight back, not to the side.
KNEE HUG WALK
Raise one knee toward your chest and grasp the leg around the shin with both arms. Pull the leg as close to the chest as possible. Release, step forward and repeat with other leg.
Stand with your feet about hip-distance apart. Reach forward for the ground with both hands. Walk your hands out to a plank position. Keeping your legs straight, walk your feet in towards your hands. Then, begin a second rep by walking your hands back out to the plank position.
Step forward with your left leg and try to touch the ground with your right knee. Make sure to keep your left knee behind the ankle. Then, repeat with the other leg.
Stand on the balls of your feet with your heels elevated, knees slightly bent and hands on your hips. Maintaining this position, quickly hop forward.
This high-intensity skip encourages good sprint mechanics. When you lift the knee, make sure the thigh reaches horizontal and that the foot is flexed. Then, drive the lifted leg into the ground and lift the opposite knee. “Make sure your arms are being used effectively. They should be bent and moving straight forward and backward,” explains Ashley.
“Think of this exercise as exaggerated running strides with a little extra push off from your toes,” says Ashley. This motion simultaneously moves up and forward. The leg leading each bound should be horizontal at highest point in air. “It should feel like you are floating in the air with each bound.”
Squat low and swing your arms forward to help thrust yourself forward as far as you can. Land in a squat with the weight focused in your heels and sweep your arms through to explode into another jump.
Jump as high as you can and tuck your knees into your chest before landing. Immediately explode into another jump.
SPRINT STADIUM STAIRS
Sprint as fast as you can to the top of one set of stairs, then run back down.
STAIR CLIMB WITH KICK BACK
Climb the stairs skipping 2 – 3 stairs with each step and simultaneously lift the back leg as high as you can and squeeze the glute. Alternate legs each step.
Quickly hop up each stair with both feet about shoulder-width apart, then run back down the same set of stairs. ADVANCED: Hop up halfway using only one leg. Then, switch legs and hop up the rest of the way.
BLEACHER SQUAT CLIMB
Climb the stadium bleachers laterally, squatting with each step.
Go to PAGE 3 for Sprinting & Motivational Tips