Running
Injury Prevention Schedule
Week Seven
Tip of the Week
Knee, Hip, and Trunk Alignment
When performing your exercises, it is important that you focus on lining up your knees properly. What is proper knee alignment (video/photo link here)? When squatting, jumping, landing, changing direction make your knees look like this:
Knees over your second and third toes. This means they cannot move inward (link).
Hips not out. With Single Leg jumping, landing, and squatting, do not let your hips move outward (link).
Trunk upright. Do not lean from side-to-side (link) or allow your trunk to collapse (link).
Day One
Injury Prevention Day One
Day Two
Injury Prevention Day One
Injury Prevention Day One
Key.
A set is a group of repetitions. So 1 set of 10 repetitions is one group of 10 times doing the exercise. This can be abbreviated at 1×10 (one set of ten)
Reps in Reserve (RIR) is how we control intensity. Basically, RIR is a tool that describes how challenging an exercise set is by estimating how many reps you believe were left before reaching absolute fatigue. As an example, an RIR of 3 means you should be able to perform 3 more repetitions than the prescribed number. So, if the presribed number is 10 with an RIR of 3, perform with a weight that you can do 10 times, but feels like you can do 3 more repetitions. This takes some practice to master.
Colors.Â
Yellow are warm-up exercises
Purple are plyometric exercises
Green are general strength exercises
Orange are isolated exercises
Warm-Up Level Two
Inverted Hamstring:Â 1 x 10 each side
Single Leg Squat, Eyes closed:Â 1 x 10 each side
Fast Skipping: 2 x 100 feet
Ankle Flip: 2 x 100 feet
Bound: 2 x 100 feet
Double Leg Ankle Hop: 2 x 10
Single Leg Drop Freeze
2 sets of 10 repetitions
Bodyweight
Box Height: 12 inches
Rest 1 minute between sets
Standing Long Jump to Vertical Jump
2 sets of 10 repetitions
Bodyweight
Rest 1 minute between sets
Single Leg Vertical Jump
2 sets of 10 repetitions each side
Bodyweight
Rest 1 minute between sets
Single Leg Stair Hop
1 set of 10 repetitions each side
Bodyweight
Rest 1 minute between sets
Barbell Squat
2 sets of 8 repetitions
3 Reps in Reserve
Rest 1 minute between sets
Russian Step Up
2 sets of 10 repetitions
10 pound dumbbell in each hand
Rest 1 minute between sets
Single Leg Heel Raise Hold
1 set of 2 repetitions
15 seconds each
Rest 1 minute between sets
Single Leg Romanian Deadlift
3 sets of 10 repetitions
Same as Week 6
Rest 1 minute between sets
Side Plank
3 sets of 2 repetitions each side
10 seconds each
Rest 1 minute between sets
Seated Heel Raise
2 sets of 15 repetitions
10 pounds
Rest 1 minute between sets
Injury Prevention Day Two
Key.
A set is a group of repetitions. So 1 set of 10 repetitions is one group of 10 times doing the exercise. This can be abbreviated at 1×10 (one set of ten)
Reps in Reserve (RIR) is how we control intensity. Basically, RIR is a tool that describes how challenging an exercise set is by estimating how many reps you believe were left before reaching absolute fatigue. As an example, an RIR of 3 means you should be able to perform 3 more repetitions than the prescribed number. So, if the presribed number is 10 with an RIR of 3, perform with a weight that you can do 10 times, but feels like you can do 3 more repetitions. This takes some practice to master.
Colors.Â
Yellow are warm-up exercises
Purple are plyometric exercises
Green are general strength exercises
Orange are isolated exercises
Warm-Up Level Two
Inverted Hamstring:Â 1 x 10 each side
Single Leg Squat, Eyes closed:Â 1 x 10 each side
Fast Skipping: 2 x 100 feet
Ankle Flip: 2 x 100 feet
Bound: 2 x 100 feet
Double Leg Ankle Hop: 2 x 10
Depth Jump--Quick
2 sets of 10 repetitions
Bodyweight
Box Height: 18 inches
Note: Focus on being quick off the ground. Height of the jump still matters, but the focus is now on being landing and then jumping immediately.
Rest 1 minute between sets
Single Leg Push Off--Cross Box
2 sets of 10 repetitions each side
Bodyweight
Rest 1 minute between sets
Cycled Split Squat Jump
2 sets of 10 repetitions for each exercise on each side
Bodyweight
Rest 1 minute between sets
Bulgarian Squat
2 sets of 10 repetitions each side
10 pound dumbbell each hand
Rest 1 minute between sets
Deadlift
2 sets of 8 repetitions
3 Reps in Reserve
Rest 1 minute between sets
Heel Walk
2 sets of 60 feet
Bodyweight
Rest 1 minute between sets
Posterior Tibialis Inversion--Floor
2 sets of 15 repetitions
Band
Rest 1 minute between sets
Stability Ball Hamstring Curl
3 sets of 10 repetitions
Rest 1 minute between sets
Double Leg Heel Raise--Step
2 sets of 15 repetitions
Bodyweight
Rest 1 minute between sets