C R O S S -T R A I N I N G 58
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HOW PLYOMETRICS CAN GIVE YOU A LEG UP BY MACKE N Z IE L. HAVEY
TRAINING
VERTICAL JUMPS Stand with your feet shoulderwidth apart. Bend both knees, squatting your body slightly downward to recoil. With both feet, spring upward into the air, swinging your arms up for momentum. Be sure to land softly with your knees bent. Repeat 15–20 times.
Research has shown that runners who employ plyometrics in their training perform better in time trials on less mileage than runners who only run. So why not make time for a simple plyo routine each week? Plyo has the potential to improve your overall strength and running economy by training eďŹƒcient muscle recruitment for the running motion. Start with a 5- to 10-minute warm-up before completing this plyometric workout. Try incorporating it into your training twice each week for starters.
HIGH SKIPS Skip forward, but instead of emphasizing forward movement, work to get maximum vertical height with each skip. To do this, drive your right knee and left arm upward and then alternate. Proceed for 20 meters, turn around and repeat.
Get set as if you were going to jog forward. Instead of driving your knees forward, bring your heels to your backside as you jog. Pick up your feet as fast as possible, focusing on cadence over the forward distance. Proceed for 20 meters, turn around and repeat.
CM1016_T_XTRAINING.indd 58
PHOTOS: OLIVER BAKER
BUTT KICKS
9/14/16 3:47 PM