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.

The Importance of Stretching

This week I was working with a new client in her 60's who was experiencing knee and low back pain.  The client rides her bike frequently and leads an active lifestyle so when she began to get pain she was shocked that it stayed with her for over a week.  She was frustrated that she had been consistent with exercise and yet she still wasn't strong.  I quickly let her know that it was not strength that was the issue, but her lack of mobility and range of motion.

I see this so often in my clients.  Motivated to improve their health and fitness through endurance activities like running, biking, walking, swimming, and dancing, they forget to care for their bodies with stretching, foam rolling, and massage.  Over time, the repetitious nature of these sports and activities start to take their toll on the body.  Joints become stiff, muscles break down, scar tissue builds up, and range of motion becomes limited.

This limited mobility can be a catalyst for many other breakdowns in the body.  It limits strength and power output by restricting the length a muscle can move and therefore how much of the muscle can be used.  Our bodies create compensation patterns to make up the difference in range of motion that can lead to pain and injury up and down the kinetic train.  The stress on tendons and ligaments increases as the muscles become less pliable and flexible leading to tendonitis and tears.

Luckily, there are simple ways to prevent and reverse limited mobility.  Look below to see the 3 most common:

Stretching

Stretching is the easiest and most convenient way to avoid injuries due to tightness and lack of flexibility.  Stretching can be done anywhere - on the living room floor, standing by a car, in a tent - and provides some of the best results.  Below are a few guidelines:

Guidelines

• Hold stretches for at least a minute, but can be held for longer.
• Make sure your back stays long and straight.  Don't try to gain more range by putting stress on your spine.
• Your muscles should be warm when you stretch.
• Add variety - don't repeat the same stretches every time.

Stretching Resources

Best Stretches for Biking

Best Stretches for Running

Everyday Stretch Routine

Foam Roller

The foam roller is a great way to stretch the connective tissue known as fascia.  Rolling can be like a self -massage if done correctly.  Rolling is the best thing you can do for tightness of your IT band, mid-back, and for knee pain.

Guidelines

• Roll slow.  Let your body sink onto the roller to get the full benefits.
• Be consistent.  The more you do it, the less it will hurt.
• Take your time.  Spend minutes not seconds rolling out your body.

Foam Roller Resources

Rolling The Legs

Rolling The Back

Massage

Getting a massage is the best!  It is also great for your body.  Having an experienced massage therapist target the tightness in your body is the most personalized way to gain range of motion.  It is usually the most expensive way as well.  Adding in a monthly massage will help limit your pain and decrease the chance of an injury.  Click below for links to find an experienced massage therapist.

Massage Resources

MFR/Massage Therapists

Massage Therapist Directory

Got Knee Pain?

I have a lot of clients come in complaining of knee pain. Mild pain that usually starts after they tried something new or after a heavy physical activity. In most cases, if you catch and treat the pain right away, you can get it to go away in a matter of days.

Building a strong core and a strong stability system around the knee are very important for any active person. Doing the stretches and exercises below BEFORE knee pain is present can help you prevent pain and injury in the future.

Single-leg Bridge - Lying on your back with your hands at your side. Keep one knee bent with your foot on the floor, other leg lifted at a 45 degree angle. Draw your belly button to your spine and tighten your core as you push off your heel and raise your hips towards the ceiling. Hold for about 2 secs then slowly lower your self to the floor. Repeat 10-12 times then switch legs.

Hip Abduction - Lying on your side with your head supported by your hand, bend your bottom leg so that your knee is directly below your hip. Straighten your top leg and flex your foot. Turn your knee and your toe towards the floor. Keeping your straight leg in alignment with your hip, raise it to the ceiling and down. Repeat 12-15 times then switch legs.

Plank - Starting on your belly, prop your elbows directly below your shoulders. Forearms and hands are flat on the floor. Tuck your toes under and gently lift your body up, tighten your core, until you body weight is being held up by your forearms and toes. Keep the belly button drawn to the spine and the butt low. Hold for 20-60 seconds.

Hamstring Stretch - While standing, straighten one leg out in front of you. Flex the toes up and , keeping your back straight, bend over towards your toes. Try to draw your chest to your knee and don't round your back. Your back leg should bend slightly and you should feel the stretch through the back of the leg. Hold for 40-60 seconds then switch sides.

Figure 4 Stretch - Start lying on your back. Bend your right knee and cross your left ankle over your right knee. Draw both legs towards your chest. With your right hand grab under your right knee. Your left hand should go through your legs and meet your right hand. Holds for 40 - 60 seconds then switch sides.

Hip Flexor Stretch - Kneel on one knee as if you were proposing. Make sure both legs are bent at 90 degree angles. Keep your core tight and try to tuck your tailbone under. Then slightly move your hips forward. You should feel a stretch down the front of your back leg. Hold for 40 - 60 seconds then switch legs.

ITB Foam Roller - Place the foam roller below your hip joint on one side. Cross the opposite foot in front. Staying on the side of your leg, roll the foam roller to right above the knee and back to the hip. This may be severely uncomfortable, but the results are instant. Do 8 - 10 rolls then switch legs.

As always, consult with a physician before starting any exercise program. The exercise and stretches above are suggestions not medical treatment. If your knee pain persists or stops you from performing daily activities, please consult your doctor.

Quick Core Routine

Having a strong core is important to everyone. Athletes need strong cores to stay balanced, prevent injury, and create more power. Working people need to combat the damage that is done while sitting at a desk or standing all day. New moms need to regain strength after their pregnancy and a strong core helps prevent back pain. No matter who you are, a strong core can help you in your daily life movements of pushing, pulling, twisting, lifting, etc.

This quick core routine can be done at home or at the gym. All you need is space, a mat, and yourself.

Core Routine

Alternate Arm and Leg - 10x each side.

Start on all fours and extend your right arm and your left leg(See picture at far left). Tightening your tummy, balance in this position and then slowly draw the left knee to the right elbow as you round your back (See pic to the left). Extend the arm and the leg and return to your start position. Perform the movement ten times, then switch to the other side.

Plank - Hold 30sec - 60sec

Place your forearms and elbows on the mat, with your elbows directly below your shoulders. Straighten your legs behind you with your knees off the mat. Your body weight should be held up by your elbows and toes. Pull the belly-button in and try to lengthen your torso, making sure your hips do not sink to the floor or raise to the ceiling. Hold this position. If you feel this exercise in your back. Drop to your knees for a modified version.

Plank with Leg Raise - 10 - 15 lifts on each side

Start in the plank position described above. Maintaining your position, slowly lift your right foot off the floor followed by your left. Continue to "march" left then right for 10 - 15 lifts on each side. Make sure belly does not sag and hips do not lift towards the ceiling.

Side Plank - Hold 30sec - 60sec

Roll to one side. Line up your shoulders, hips, and feet so you are in a straight line. Prop your elbow directly under your shoulder with your forearm perpendicular to your body. Lift the hips up so that you body weight is held up by your feet and your elbow. Make sure hips do not twist or get pushed forward or backward from the line of your body. Hold and repeat on the opposite side.

Side Plank with Leg Lift - 10 - 12 lifts each side

Start in the side plank position except bend the knee of the bottom leg. Raise your hips up using your knee and your elbow to hold your body weight. Straighten and lift the top leg towards the ceiling. Make sure the foot and leg do not twist. Repeat 10 - 12 times then repeat on the opposite side.

Single Leg Bridge - 10-12 each side
Start lying on your back, knees bent and feet flat on the floor. Extend one leg straight out so the knees are parallel. Place your hands palms down on the floor. Tighten your torso, push through the heel of the foot on the floor and raise your hips towards the ceiling. Slowly lower to your starting position. Repeat 10-12 times then repeat on the other side.

Hip Extension - 10-12 each side
Start on all fours with your hands beneath your shoulders and your knee below your hips. Contract your core by pulling your belly-button to your spine, keeping your back flat. Extend the left leg straight out behind you so that it is level with your torso. Squeeze your butt and hamstring to raise the leg slightly up towards the ceiling. Don't let your back arch! Do 10-12 repetitions and then repeat on the other side.

Superman - Hold 15sec-1min

Start face down on your mat, arms reaching above your head. Tighten your core by lifting navel to your spin and bring your stomach slightly off the mat. Keeping your core tight, raise arms and legs up towards the ceiling. Keep breathing! While holding try to straighten arms and legs as much as possible. Hold for 15-60 seconds.

Back Extension - 10-12 repetitions
Start lying face down on your mat. Tighten your core, straighten your legs, and gently lift your head, shoulders, and chest off the ground. Try to reach legs straight and back as your lift. Hold for 2 seconds then return to your starting position.





If done correctly, core exercises can help support and lengthen your spine while giving you more power through your activities. It is important to start gentle. Also, if you have an occurrence of pain, stop immediately. As always, consult your physician before starting any exercise program.