SIMPLE TRAIN

1) STAIRS
Running stairs may seem simple, even insignifcant,; hoever, it!s actually an
e"cellent e"ercise #or improving overall poer an$ %uic&ness'
Do's
()o hit every step on the frst set an$ #or the secon$ set hit every other
*repeat #or a total o# +,-. sets $uring the /eginning phase o# your training0
()o concentrate on /eing 1light1 on your #eet *you shoul$ /arely hear your
#eet hitting the groun$0
()o run in short /ursts *no longer than 2. yar$s0
()o rest #or a minimum o# - minute in /eteen sets *any shorter o# a rest
perio$ an$ the e"ercise /ecome an aero/ic activity hich is
counterpro$uctive to spee$ training0
()o pump your arms vigorously
()o $rive your &nees high an$ to the s&y hen s&ipping steps
Don't
()on!t run #urther than +. yar$s *rational as state$ a/ove0
()on!t s&ip 3,4 steps at a time *you ris& serious in5ury /y s&ipping too many
steps0
()on!t sprint $on the steps *once again, you ris& in5ury /y sprinting $on
steps0
()on!t atch your #eet *atch the steps in #ront o# you0
2) JUMPING ROPE
6umping rope is one o# the most un$erutili7e$ spee$ tools to$ay'
(The 5ump rope is an e"cellent ay to $evelop e"plosive spee$ o8 the line'
9sually the 5ump rope is /est use$ in sets un$er - minute in $uration' :ou
ant to concentrate on /arely touching the groun$ *ith the /alls o# your
#eet0 an$ then e"plo$ing upar$' It!s /est i# there is a slight /en$ in your
&nees, though not too much' :our calves shoul$ /e sore an$ tire$ a#ter each
set an$ remem/er, sets shoul$n!t /e longer than - minute' :ou aren!t a
$istance runner , so $on!t train li&e one'
3) HILL RUNNING
Li&e stair training, hill running is %uite similar in its e8ects on the /o$y' ;y the
angle o# the hill, training on an incline puts more stress on your muscles' The
&ey pro/lem associate$ ith hill training is most athletes pic& too sharp o# an
incline' ;e care#ul, this coul$ severely in5ure your loer /ac&'
Do's
()o pic& a hill ith a gra$ual incline
()o set asi$e a/out 4.,+. yar$ o# sprinting room
()o start out at gra$ually an$ mo$erately /uil$,up to top spee$
()o sloly 5og /ac& a#ter set is complete
()o rest at least - minute /eteen sets
4) RUNNING OR JUMPING IN SAND
.,+. yar$ sprints in the san$ */are#oot i# you li&e0 <R +. secon$s o# e"plosive
5umps in a san$pit'