Exercise of the Week:  Off Season Goal Planning

Exercise of the Week: Off Season Goal Planning

Exercise of the week:  A pen and paper is all you need for this one. Its a good idea to have an “off season” built into every yearly training cycle. This is a time for the body and mind to recover from the smaller cycles of build, race specific training, and racing itself. Write down your goals for next season. This can include specific races, time goals, weight goals, time management, improving a specific sport, or addressing strengths/weaknesses/imbalances. Goals are specific and personal for each athlete, there are no rules! Taking the time now to think about next year will lay the foundation for a strong and successful...
Exercise of the Week:  Tricep Kickbacks

Exercise of the Week: Tricep Kickbacks

Coach Kristie demonstrates the Exercise of the Week, Tricep Kickbacks. This exercise specifically targets the three muscles in the back of your arm that make up the triceps.  Triceps work with the other muscles in your arm to assist in raising and moving heavy objects.  One big error made in the gym is a lot of people work the biceps and neglect the triceps. Stand in athletic ready position, feet shoulder width apart, knees slightly bent.  Hinge forward at the waist, holding arms at a 90 degree angle.  Activate core and extend arms behind you, parallel to the floor.  Start with 3 sets of 10, work to 3 sets of 18 before increasing weight....
Exercise of the Week:  Squat to side Knee Raise

Exercise of the Week: Squat to side Knee Raise

Coach Rebecca demonstrates the exercise of the week. Squat to side knee raise. Good for leg, core strength, and balance. Squat as shown, then raise back up and bring one leg to the side as shown. Repeat the squat, then repeat the movement with the other leg. This is one rep. Start with 10-15 reps, 1-2 sets.  ...
Exercise of the Week:  Calf Raises

Exercise of the Week: Calf Raises

Want calves like Coach Rebecca?  Follow Coach Kristie’s demonstration of Calf Raises, this week’s Exercise of the Week. Calf raises can be done anywhere without the need of additional equipment.  Stand with the balls of your feet on a stair.  If you need help balancing use a wall or something stable to help with support.  Slowly raise up, hold for 2-5 counts, slowly lower, and repeat.  Start with 3 sets of 10 reps, work your way to 3 sets of 18.  For increased difficulty do these exercises while balancing on one leg vs....