2. Creating The Athlete
Most runners chose running because they are not
outstanding athletes – Find it!
Prevent Injury
The Skill
Unlock Speed
Appropriate biomechanics
3. Why is functional training
important
I hate the buzzword “functional” but it gets to point of
what we are trying to do
Everything should have a PURPOSE
5. Proper training progression
F.I.T.
Frequency
Intensity
Time
Many injuries come from not allowing time for proper
progression of the musculoskeletal system
6. Runner Breakdown
What else causes running injuries?
Joint mobility/Imobility
Muscle imbalance
Body stabilization
Running injuries come from compounding
microtraumatic loads.
7. Once injured
You shouldn’t take time off you should take time to
get better
If the injury is serious enough to force time off that
time off should be spent figuring out and correcting
what caused the injury
JUST RUNNING MORE WILL NOT FIX IT
Optimize Recovery – Prevent ReInjury
8. Repair the Muscle Tissue
To heal an injury you need to optimize/repair the
Tissue
Stress – Compression and Tension of the Collagen
fibers within the connective tissue
Strain – Shear force across the collagen fibers within
the connective tissue
9. Female Athlete Triad
HIGH F.I.T.
To high of stress
Poor Nutrition
Body Image – Inadequate Calorie Intake
You don’t just lose fat you lose muscle and bone
Amenorrhea
Abnormal Menstrual Cycle
13. Tissue Length
Not enough range to move is a problem
But to much is not particularly a good thing
How long should you stretch?
Science Says!
3-5 minutes - 4-6 days a week
See results in 10-12 weeks
When should I stretch?
AFTER!!
14. Range of Motion
But wait we always stretch before we run?
Ripping/ Damaging the muscle before you use it
What should we do instead?
Dynamic Warm-up
Increase blood flow to the muscles
Wake up your nervous system
Changes Nervous system perception of tightness
Golgi Tendon/ Muscle Spindle
A stiff muscle with full mobility is efficient
Being too mobile creates a lack of control
15. Scar Tissue/Tissue Glide
High levels of stiffness
Caused by improper healing process/Scaring
Fibers don’t heal properly which does not allow for tissues
to glide right
17. Scar Tissue/Tissue Glide
Fix the Scar!
Your Best Friends!
Foam Roller and LAX Ball
Self Massage
How Much
3-5 minutes per area
7 days a week
Maintenance
Spend time every day keeping these target areas in
shape
19. Strength and Power Phases
First- Basic Muscle Control
Muscular Stability
Core Control
Second- Increase Strength/Transition Stage
Third- Create Power
20. Basic Muscle Control
Stability
Core Routine
Foundational Strength
Basic Proprioception skills (Ladder drills)
Body Control
21. Increase Strength
Start No Weight – High Rep
Until Proper Movement Patterns are achieved
Strength Development
Once ready
2-4 Sets of 5-8 reps
Don’t be scared of Hypertrophy
Bigger muscle spreads the stress
Run so much it is hard to build muscle anyways
22. Create Power
Plyometric Exercise
Recruit muscle mass for improved force generation
High Intensity Strength Training
Lifting Heavy and for speed
Recruiting greater muscle mass
Minimizes fatigue
Due to lower percentage of necessary muscle use at slower
pace
23. The Whole Team Approach
HOW TO APPLY A PROGRAM
TO THE ENTIRE TEAM
24. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
25. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
26. Proprioception Development
Proprioception Development A Duration Description
1 Single Leg Balance 30 seconds Each Leg Opposite Knee Drive and runner arm positition
2 Single Leg Balance Eyes Closed 30 seconds Each Leg Opposite Knee Drive and runner arm positition
3 Single Leg Balance Toe Touch 10 Reps Each Leg Form: Golf Ball Pick up exericise
4 Single Leg Balance Partner Toss 30 seconds Each Leg Opposite Knee Drive toss Shoe with partner increase to med ball (make throw challenging)
5 Single Leg Balance Eyes Closed Toe Touch 10 Each Leg Form: Golf Ball Pick up exericise
Proprioception Development B Duration Description
1 Ladder Drills - 1 foot in 20 foot Ladder x 2 Follow Chart
2 Ladder Drills - 2 Feet in 20 Foot Ladder x2
3 Ladder Drills - Lateral 2 feet in 20 foot ladder x 2
4 Ladder Drills - In and outs with Pause 20 foot ladder x 2
Proprioception Development C Duration Description
1 Banana Hurdles - 1 Foot 10 x 6 inch Follow Chart
2 Banana Hurdles - 2 feet in 10 x 6 inch
3 Banana Hurdles - Lateral 2 feet In 10 x 6 inch
4 Banana Hurdles - 1 Foot 10 x 12 inch
5 Banana Hurdles - 2 feet in 10 x 12 inch
6 Banana Hurdles - Lateral 2 feet In 10 x 12 inch
28. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
29. Range Of Motion Routine
Basic Range of Motion Routine Duration
1A Rope Stretch - Hamstring 3 x 20-30 seconds
1B Rope Stretch - Hip Flexor Stretch 3 x 20-30 seconds
1C Rope Stretch - Glute Stretch 3 x 20-30 seconds
2A Calf Stretch 3 x 20-30 seconds
Remember this is basic management not a individual improvement routine
30. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Basic Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
31. Tissue Health Management
Routine
Basic Tissue Health Management Duration
1A Foam Roller - IT Band 1 minute
1B Foam Roller - Calf 1 minute
1C Foam Roller - Hamsting 1 minute
1D Foam Roller - Quad 1 minute
1E Golf Ball - Planter 1 minute
1F LAX Ball Target 3-5 minutes
Remember this is basic management not a individual improvement routine
32. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
33. Core Development
Core Routine C Description Reps
1 Plank 1 min
2 Left Side Plank 1 min
3 Right Side Plank 1 min
4 Star Plank Legs and arms spread wide in plank position 1 min
5 Opposite Arm/Leg Plank Plank with 1 leg up and opposite arm leg up 30s + 30 s
6 Full Bicycle Bring Elbow to knee, fully extend out leg 20 + 20
7 Half Jack Knives Legs straight @ 90 degrees, arms overhead, reach for toes 10
8 Up and Down Scissors rest on forearms, flutter kick legs 10 + 10
9 leg over Side Crunches cross leg over body, perform side crunch 20 + 20
10 Jack Knives lay flat with arms overhead, touch hands to toes 10
11 Alternate Leg Cross Overs Lay on back with knees bent, hands on head, bring elbow to knee by raising feet and twisting 20 + 20
12 Half and Half Sit-ups have someone hold feet, raise half way pause, raise full sit up 10
13 Leg Push Kicks rest on forearms, elevate legs, bring knees to chest, straighten legs 20
14 Simultaneous Knee Hugs Lay down with arms overhead, hug knees 20
15 Leg Raise Push kicks Same as Leg push Kicks, start with raising legs 12" off the ground 10
16 Legs raised crunches Legs in the air, Hands on thights, slide up leg to crunch 20
17 Yoga Core Scorpion, to Cat Cow, to childs pose 30 secs
34. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
35. Foundational Body Weight
Routine
Strength Development A Duration Weight Description
1A Push-ups 3 x 10 BW
1B Wall Squats 3 x 15 BW Face Wall, toes 2-3 inches from wall, Hands on Head, lower slowly (3 seconds) Raise normal speed
1C Lunges 3 x 10 each leg BW Use arms like you are running, Alternate legs
1D Pull-ups or Rows 3 x 10(or max) BW
2A Stair(Curb) Calf Raises 1 x 30 BW Ball of feet on edge of stairs, Slowly lower heel 1-2 inches below stair and raise up as high as possib
2B Stair(Curb) Heel Raises 1 x 30 BW Heel on edge of stairs, drop toes 3-4 inches below stair, raise toes (should feel in shin)
2C Glute Bride Raise and hold 1 x 20 BW Google this exercise
36. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
37. Foundational Strength
Routine
Strength A Muscle Group # Sets Reps Weight
Push-ups Full Body 1A 3 10 BW
Pull - ups Leg Complex 1B 3 10 BW
Squats Glute 1C 3 10 BW
Lunges Hip Complex 2A 3 10
Squats Glute Complex 3A 3 10
Bicep Curl Arm Flexion 4A 3 12
Tricep Ext Arm Extension 5A 3 12
Do Exercise B immdiately following Exercise A and then take 2 to 3 minute break.
38. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
39. Basic Power Development
Routine
Warm-up Number Reps Sets Recovery
Push - Ups 1A 10 3 0
Pull ups 1B 10 3 0
Lunges 1C 10 3 0
SL Glute Bridge Pumps 1D 10 3 0
Workout Number Reps Sets Recovery
Barbell Row 1 5-8 2 2 Min
Deadlift 2 5-8 2 3 Min
Med Ball Slams 3A 15 3 0
Med Ball Overhead 3B 15 3 0
Med Ball Squat Throws 3C 15 3 0
Cool Down Number Reps Sets Recovery
Thoracic Rotation 1 10 Each 2 0
Box Step up and Knee Drive 2 10 Each 2 0
Hurdle Walk Overs 3 10 2 0
Basic Power Development
40. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
41. Plyometric Routine
Plyometric A
Exercise Duration Description
Single Leg hops 10 Each Leg 1 Yard hops
Double Leg Hops 10 Reps 1 yard hops
Single leg hops controlled 10 Each leg For Distance, Pause, gain control
Double leg hops controlled 10 Reps For Distance, Pause, gain control
Single Leg bounds 25 Meters For Height
Alternating Bounds 50 Meters For Height
Help Me's for height 25 Meters/flip For height
Backwards run 50 Meters Exaggerated Backward run
42. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
44. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
45. First 3-4 Weeks
Summer Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning BW Routine Proprioception dvlp Pre Run B BW Routine Proprioception Dvlp Pre Run A Pre Run A
6:30 AM Easy Double Run Barefoot Jog Easy Double Run Range of Motion Easy Run Long Run
Range of Motion 20-30 minutes
Core Dvlp
Afternoon Pre Run A Pre Run B Pre Run A Pre Run A Pre Run B
3:15 PM Recovery Run Hard Workout Recovery Run Easy Run Progression Run
Core Routine Cool Down Range of Motion Cool Down Core Dvlp
Range of Motion Tissue Health Dvlp Tissue Health Dvlp Range of Mtion Range of Motion
Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp
Weather
46. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
47. Second 3-4 Weeks
Summer Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Strength Dvlp Proprioception dvlp Pre Run B Power Dvlp Proprioception Dvlp Pre Run A Pre Run A
6:30 AM Easy Double Run Barefoot Jog Easy Double Run Range of Motion Easy Run Long Run
Range of Motion 20-30 minutes
Core Dvlp
Afternoon Pre Run A Pre Run B Pre Run A Pre Run A Pre Run B
3:15 PM Recovery Run Hard Workout Recovery Run Easy Run Progression Run
Core Routine Cool Down Range of Motion Cool Down Core Dvlp
Range of Motion Tissue Health Dvlp Tissue Health Dvlp Range of Mtion Range of Motion
Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp
Weather
48. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
49. Third 3-4 Weeks
Summer Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Exp strength circuit Pre Run A Pre Run B Exp strength circuit Pre Run A Pre Run A Pre Run A
6:30 AM Propioception dvlp Plyometrics Barefoot Jog Proprioception Dvlp Plyometrics Easy Run Long Run
Easy Run 20-30 minutes Easy Run
Core Routine Core Routine Core Routine
Afternoon Pre Run A Pre Run B Pre Run A Pre Run A Pre Run B
3:15 PM Recovery Run Hard Workout Recovery Run Easy Run Progression Run
Core Routine Cool Down Range of Motion Cool Down Core Dvlp
Range of Motion Range of Motion Tissue Health Dvlp Range of Mtion Range of Motion
Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp Tissue Health Dvlp
Weather
50. The Progression
First Phase
Proprioception Development Routine
Basic Range of Motion Routine
Basic Tissue Health Management Routine
Core Development
Foundational Body Weight Routine
Individual Specific Exercise (TESTING FUNCTION)
Second/ Transition Phase
Foundational Strength Routine
Basic Power Development Routine
Third Phase
Plyometric Routine
Explosive Strength Circuit
180 Jump Rope
?How to mesh these together over a season?
Progression and Maintenance are KEY!
54. Single Leg Squat
Failed Test
Loss of foot contact – Foot Stability issues
Trunk Shift – Hip or foot issue
Pelvic Drop – Hip Stability issue
Medial Knee Dive – Hip Stability Issue
Hands off hips – General Stability Issue
Loss of Balance – General Stability Issue
Foot Issue/Stability
Monster Walks
Clams
Unilateral Abduction
Hip Stability
Monster Walks
Clamshells
General Stability Issue
Single Leg Balance
Rocker Balance
Single Leg Balance Ball
56. Single Leg Bridge
Failed Test
Pelvic Drop
Back Tightness
Pelvic Drop
Clams
Donkey Kicks
Monster Walks
Low Back Tightness
Knee to chest
Hip Extension stretch
58. Hamstring Mobility
Failed Test
Cant get to at least 70 Degree with leg straight
Hamstring Stretch
3-5 minutes a day
5-6 Days a week
10-12 weeks or until resolved
Use a door way to stretch one leg at a time
60. Failed Test
Knees move forward when going into squat
Medial Knee Dive
Cannot reach parallel
To Fix: Wall Squat Training
Face Wall
Toes 2 inches from wall
Squat slowly (3 seconds down)
Medial Knee Dive
Glute Med (same as Single leg squat)
62. Hip Extension
Failed Test
Cannot get back perpendicular with the floor without
strain in hip flexor
How to fix it?
Kneeling Hip flexor stretch
LAX Ball Hip Mobilization
64. Calf Mobility
Failed test
Heel comes off the ground
Difficulty in touching knee to post
How to fix it?
Stretch Achilles/Calf Muscle
Hold 3 x 1 minute stretch 10 second rest
LAX Ball Massage
Self Massage Calfs
65. “To Shoe or Not To Shoe?” –Bill Shoespear
THAT IS THE QUESTION