As presented at the 2010 Boston Marathon Expo, here is our list of the 5 top exercises all athletes should do and how to do them correctly. If you would like to view a copy of our presentation from the expo or watch a video clip of any of the exercises listed, please contact Coach Vic Brown at vic@bostonperformancecoaching.com. The Boston Performance Coaching fall marathon and half marathon program begins July 5th!
Ankle Rocks
* Place front foot 5 inches from the wall
* Drive knee and hips towards wall
* Keep heel in contact with the floor
* Focus on movement of the front ankle
* do 10-20 reps per side
Single Leg Hip Lift (Cook Hip Lift)
* Dorsiflex both feet to start
* Press up through heel of foot
* Lift hips off the ground
* Hold knee to chest
* Keep pelvis in neutral
* Maintain a straight line connecting knee to shoulder to hips
* Hold for time (5-10 seconds)
* Do 5 reps
Front and Side Planks - Core
* Keep elbows directly under shoulders
* Keep pelvis in neutral
* Maintain a straight spine with your chin tucked
* Squeeze feet and knees together
* Hold for time (15-30 seconds)
* Do 1-3 sets
Cone Reaches
* Keep a slight bend at the knee
* Reach with opposite hand, opposite leg
* Bend at the hip, not squatting at the knee
* Do 8-12 repetitions on each leg
* Do 1-3 sets
Rear Foot Elevated Split Squat
* In a pre set lunge position
* Place rear foot on a 6-12 inch box
* Elongate the rear quad and hip flexor
* Keep body weight on the heel of the front foot
* Descend touching the rear knee to the floor or
bring the top of the thigh parallel to the floor
depending upon what your flexibility will allow
* Do not allow the front knee to extend past the toes
* Do 3-12 repetitions on each leg
* Do 1-3 sets
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