Leg Power: Resisted Running Workout

Train your body for more leg power with these short-resisted acceleration exercises. Short bursts of acceleration are necessary in life, especially if you’re a parent or grandparent needing to run after little ones. You’ll be able to get to the ball faster if you’re a recreational athlete who enjoys tennis, racquetball, basketball or soccer or any other team sports—you’ll be fast-break ready!

The principles of overload by force and velocity are behind the objectives of resisted running. Overload increases the recruitment of Type II fast-twitch muscle fibers that are lost with age. Studies have shown resisted running has beneficial effects on short sprinting bursts.

You’ll need a resistance band for this workout.

Warm-Up

Plank Pose

• Start in a high push-up position. Make sure your wrists are directly under your shoulders.
• Actively engage the muscles in your legs as you maintain a long spine, driving your heels toward the ground and lengthening through the crown of your head.
• Drop your knees and stay on your toes so that your knees hover an inch or two off the ground.
• Alternate between straight-leg and bent-knee positions for 30 seconds and then rest 30 seconds. Repeat for 2 sets.

Backward Triangle Walk

• Place the band underneath both feet and stand with your feet hip-width apart.
• Grab opposite ends of the band with each hand. The band will cross in front of you, making an “X.” Keep your hands at hip height.
• Keep your hips facing to the front of the room. Step your right leg diagonally behind you (about 45 degrees). Return your right leg back to the starting position. Repeat with your left leg.
• Alternate sides for eight to 10 reps, or 30 seconds. Perform one set

Anti-Rotational Squat

• Anchor the band by looping it around a sturdy load-bearing pole or railing. Adjust the anchor point to chest height.
• Stand with your side to the anchor point. Hold the end of the band with both hands at your chest. The band may have some slack in it.
• Squat down and push both hands forward, away from your chest.
• Stand and bring your hands into your chest, returning to the starting position.
• Repeat for eight to 10 reps, or 30 seconds.

Workout

Resisted Sprint

• Anchor the band by looping it around a sturdy load-bearing pole or railing. Adjust the anchor point to hip height.
• Step into the band and place it around the bony part of your hips.
• Turn inside the band to face away from the anchor point, and step into a staggered sprint stance.
• Sprint forward as far as possible. Run backward to the starting position.
• Repeat for 30 seconds and rest one or two minutes before beginning another round. Alternate which leg leads in the staggered position. Complete four to six rounds.
• Tip: Use a heavy-duty tubing to add more resistance.

Resisted Lateral Shuffle

• Anchor the band by looping it around a sturdy load-bearing pole or railing. Adjust the anchor point to hip height.
• Step into the band and place it around the bony part of your hips.
• Turn inside the band until your right hip is closest to the anchor point. Get into an athletic-ready position.
• Shuffle laterally to the left. Return to starting position.
• Repeat for 30 seconds and rest one or two minutes before beginning another round. Alternate facing left and right. Complete four to six rounds.
• Tip: Use a heavy-duty tubing to add more resistance

Cool-Down

Sun Salutation: Surya Namaskara

• Stand with your feet together, arms by your sides.
• Sweep your arms up to the ceiling, then sweep your arms down by your sides as you fold forward. Bring your hands down to the floor as you soften your knees.
• Bring your gaze slightly forward and lift your torso halfway. Fold forward again, then gaze at the top of your mat as you either hop or step back into a high plank position.
• Drop your hips down as you inhale and lift your chest and eyes toward the ceiling into Upward-Facing Dog.
• Exhale as you lift your hips to the ceiling, keeping your legs straight as you bring your chest toward your feet in Downward-Facing Dog.
• Bend your knees and step or hop your feet up toward your hands. Soften your knees as you gaze forward, then extend your legs as you draw your chest in toward your knees.
• From your forward fold, inhale and sweep your arms up to the ceiling as you stand, bring your hands together in prayer position in front of your chest.
• Repeat the sequence for two minutes, followed by 30 seconds of rest.

Thoracic Rotation

• Stand with your feet as wide as possible.
• Hold the band behind your upper back, arms extended at shoulder height. There should be tension in the band and your upper back.
• Hinge forward at your hips as your arms remain extended at shoulder height. Rotate your upper body toward the left. Try to touch your right hand on the floor, allowing your right knee to bend slightly as your left arm extends toward the ceiling.
• Hold for 20 seconds.
• Return to center and rotate right until your left hand is touching the floor, and hold for 20 seconds. Return to standing.

Photo credit: dima_sidelnikov, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Cassandra Wilson, 24 Hour Fitness