Last week, we started with some exercises to give you a good base to develop speed.
Here are some more drills and progressions to add to last week's exercises. You should probably do the previous exercises a couple of weeks before moving on to these. You can cycle through these exercises for about 15 minutes. As you are able, try to do them faster and longer.
n Wall Lean: Stand about four feet from a wall. Lean forward and place your hands on the wall above your head. You should be in a straight line from your hands to your ankles and leaning at about a 50-60 degree angle. Make sure your hips stay tucked under so your back side isn't pushed out. Bring your right knee up, in front of you, as if you were trying to step onto a high step. Hold for a second and then quickly put your right foot down and bring the left up. Continue to alternate.
n Hops: To progress with hops, you can try these drills. Instead of straight up and down, hop from side to side and front to back. Hop over something small, such as a book. Gradually increase the size of what you are hopping over. Hop on one foot at a time. Hop over things with one foot.
n Skips: These should become forceful now, bringing your knee high. Each skip should attempt to drive you as high as you can get. You can also try to drive yourself forward as far as possible. In addition, try skipping sideways.
n Walking Lunge: Same as last week, but add a knee lift.
For kids, add some sprint games such as capture the flag, red light/green light, tag, relays, or anything with a lot of starts and stops. Don't forget to sprint backwards during some of the games.
Good luck, and as always, consult a physician before starting any exercise program. If you are unsure about anything, please consult a professional.
n Rich Hess is Executive Director and Fitness Trainer at Middlecreek Area Community Center. You can reach Rich at richmacc@live.com or the MACC at maccrec.org.
Sports
Rich Hess column on Fitness: Speed drills, part two
- Sports
-
-
H.S. softball: A great team by any other name
For the longest time, Warrior Run softball history could be summed up with one name: Laura Harris.
-
H.S. Track & Field notebook: Better late than never
As soon as the Class AA boys javelin throwers were finished Friday morning, Lewisburg’s Brandon Smith left his fellow competitors at the throwing area and took off for Seth Grove Stadium track, trying to hurry while negotiating the heavy foot traffic of fans, coaches and athletes.
-
Keller runs to his first victory
Amazing. That was the simple reply from Cody Keller after capping the long comeback from injury win his first sprint car race Saturday night at Selinsgrove Speedway.
-
Zaktansky: Life lessons learned from an earthworm
On my hands and knees, I slogged forward.
The steady rain had long before soaked through my clothes and turned the ground underneath me into a slick film of runny mud. My back hurt, my fingers were caked with brown goop and my mouth was aching from holding a small flashlight as I slowly scanned the backyard. -
Indigo buntings grace the Valley
Summer is the best time for viewing a spectrum of colorful birds.
Like most bird species, it is the male who exhibits bright coloration. From the orange and black patterns of the northern oriole to the scarlet tanager and yellow warbler and the rose-breasted grosbeak — all make a spectacle of themselves. -
Don Steese column: Counting the days
Memorial Day weekend is traditionally the start of the summer vacation season. Kids are out school, the weather is beautiful and all is well with the world ... except for folks like myself, who find themselves counting the days until fall.
-
Hartley, Billas fight off heat
Melanie Hartley was drained, a puddle of nerves and perspiration after a brutal 400-meter dash. While the official thermometer at Shippensburg University flirted with 90 degrees on Saturday, the heavy dose of humidity had the packed house at Seth Grove Stadium sweltering.
-
Moore bags two medals
Matt Moore is a hard guy to please. Or at least, he finds it hard to take pleasure in his own track and field performances.
-
Ken Maurer column: More talk about bass
This past week I attended 2 meetings involving the PFBC.
The first was in Harrisburg where fish commission officials explained to the state senators why they want the DEP to place the Susquehanna River on the “impaired” list. DEP has refused once, and the PFBC has reapplied. -
Scott Dudinskie's high school baseball column: Reich still going strong
Bryan Reich feels it with every pitch he throws. Some would call it pain, maybe discomfort. The Milton right-hander chooses "annoyance."
- More Sports Headlines
-
H.S. softball: A great team by any other name
