4 Dynamic Moves to Increase Speed and Power

It is that time of year again...SPRING!  The weather gets warmer and the days longer.  This is the time most people start to think about getting back into or starting their outdoor fitness activities.  Hiking, biking, running and more become so accessible with the increased daylight hours.  Before you spring (pun intended) back into your activities, take some time to get the body prepped for the extra strength you are going to need.  Below are 4 fun and no-equipment-needed exercises you can do about anywhere to get yourself powered up to go play outside.

Butt Kicks

Increase your hamstring quickness.  This exercise can be done moving forward or in place if you are doing them inside.  Start with a light jog and each time you lift a foot start lifting it higher towards your butt till your heel hits you in the backside. Do this as quick as you can for about 100 yards (or 1 minute in place) and repeat 3 times.



Squat Jumps

This explosive move increases strength in the whole leg.  Glutes, hamstrings, quads and calves are all worked in this one powerful move.  You core muscles and some back muscles will also get a workout.  Start in a low squat with your arms by your side.  In one quick movement, stand up and jump, bringing your knees towards your chest as high as you can.  Keep your landing soft as you go straight back to your start position in the squat.  Do 10 reps and repeat 2 times.













High Knee Taps

Get your feet moving faster and higher with this quick agility drill.  Staying in one place, put your hands out in front of you, palms down.  Quickly raise your knees up to tap your hand alternating left and right as fast as you can.  Do it for 1 minute and repeat 3 times.





Wide Step Sprints

This side-to-side movement helps strengthen the hips and prevent injury to the knees and ankles.  Find a nice long area like a gym or field.  Press of one foot and leap slightly sideways and forward landing on the opposite foot.  Repeat with the other foot so that you are zig zagging left and right as you sprint forward.  Do this as quick as you can for about 100 yards and repeat 3 times.