To increase flexibility, balance, coordination, and agility, we incorporate various hurdle drills we refer to as Hurdle Mobility exercises. These exercises help strengthen muscles in the hips, and increase mobility in the abductor and adductor muscle groups. They also help develop fluid movement in the hips, and help strengthen the muscles in the core and lower body.
By using a group of 10-15 exercises, you can stimulate the muscular system in a different way, allow for greater hip rotation, and loosen up the muscles in the lower back. This helps you become a smoother and more efficient runner. Track & Field and XC athletes have been implementing these exercises into their workout routine for the past 15 years.
Along with varying the exercises, additional stimulus can be provided by varying the exercise routine, adding more hurdles, and also by raising the hurdle height to the next level. To track progression, you can count the number of exercises and repetitions for each workout (for example, 12 exercises x 6 hurdles = 72). Begin with 2 days/week and increase to 3 to 4 during the year. These should be done year round.
These exercises can be done as a warm-up, warm down, or included in the actual workout. Nike Oregon Project runners will do a 15-20 minute session after a race to promote recovery and reduce muscle tightness and imbalances. By constantly changing up the routine you can challenge the system and avoid plateauing.
[Fred Doyle, a 2:19 marathoner and 4:05 miler, spent 25 years with Nike and learned about hurdle mobility at the Nike Oregon Project. Hurdle mobility is one of the key components in the GTD xc conditioning program held in Peabody (North Shore) and Tewksbury (Merrimack Valley). Fred directs the GTD Merrimack Valley xc program. To read about medicine balls, another xc conditioning edge, go to issue #42 of The Little Things at this link. ]
Spring Track
Signup is still available for the GTD Spring seasonal program, which continues through to the end of July.
Registration is open for the GTD All-Sports Speed & Conditioning program.
The program in the Merrimack Valley (Andover location) is 10 Monday evenings, beginning June 6.
The program in the North Shore (Peabody location) is 3 mornings per week for 5 weeks. It begins on July 11, with a 2-week prep program that starts on June 27.
Many of the scholastic athletes in GTD programs will continue their running and field sports as they head to college this coming fall. Here's a partial list of where some will be going.
For those missing, we apologize, and please email where you're going to be included in the next issue.
Emily DeMarco (Ipswich), Boise State
AJ Ernst (Marblehead), University of Virginia
Corey Jordan (Peabody), UMass/Dartmouth
Jason Karakaedos (Peabody), UMass/Dartmouth
Jared Kokinos (Marblehead), Case Western
Adam Linsky (Marblehead), Wesleyan
Thomas Mackin (Lynn Classical), Stonehill
Sarah Oliver (Marblehead), Tufts
Sydney Packard (Bishop Fenwick), WPI
Anthony Pizzo (Peabody), AIC
Michael Weidenbruch (Marblehead), American University
Previous Issues of The Little Things
Please go to this link for previous issues of The Little Things.
Going the Distance is a coaching service for runners at all levels.
If you know someone who might benefit from the Going the Distance program,
tell them about us, and forward The Little Things to them.
Visit our website -- Going the Distance
Head Coach -- Fernando Braz
Assistant Coach -- Annie Starrett
Webmaster and Director -- Dave Smith
For more information, contact Dave at dave@goingthedistancefb.com
