Category: Summer Quickness 2023

Derrons summer quickness program 2023

Session 5

SESSION 5 STRUCTURE

TIME & LOCATION

For this session, we need a hill – something hard to find in our lovely country. Combined with the need for a shaded spot for the warm-up and running form exercises, the area near the TU Delft Library has been chosen as our training venue. We will meet at the TU Delft Library. Please get there by 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (1 lap of the Jaffa park thing nearby);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Spiderman crawl

(I don’t agree with the gif, we do it the Thor way)

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3

Foward & back!

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3

I would instead keep the forearms as vertical as possible and focus on the shoulders.

Walking Dynamic Warm Up Part 3

The example seems a little wild: try and perform this with more control, focusing on balance.

Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Walking Dynamic Warm Up Part 3
Jaw massages
Back slaps etc.
Personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Do this but faster and accelerate at the end; don’t forget about the arms!

ProRun Looptechniek Trippling

A-Skips & B-skips

A Skip vs B Skip: The Key Differences You Need to Know

Remove row
American skipping
(B skip motion, but running continuously)
Sprunglauf

Lauf ABC: Sprunglauf

Remove row

 

View this post on Instagram

 

A post shared by Jay DeMayo (@cvasps)

Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we hill sprint! Applied in a bastardization of the French Contrast Method as a fun experiment.

We will do a circuit of the following. Goal is 4-5 sets!

  • Exercise 1: A heavy compound lift, Heavy static isometric for us due to lack of equipment, max output 2-3 reps
    • Option 1: DL/RDL
    • Option 2: Squat)
  • (20-30s rest)
  • Exercise 2: A force-oriented plyometric movement, max intent 2-3 reps
    • Option 1: Broad jumps
    • Option 2: Hurdle hops
  • (20-30s rest)
  • Exercise 3: A speed-strength movementWe will use hill-sprints up the library! Limited to 30 meters
  • (20-30s rest)
  • Exercise 4: A speed-oriented plyometric movement, max speed
    • Option 1: Assisted sprints
    • Option 2: Assisted squat jumps
  • (2-5 minutes rest and repeat)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 4

SESSION 4 STRUCTURE

TIME & LOCATION

For this session, we need a relatively long loop to train effectively. Combined with the need for shade, the Wilhelminapark in the Hof van Delft has been chosen as our training venue. We will meet at the Northern gate on the Colijnlaan next to the Weteringlaan bus stop. Please get there by 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (2 laps of the Hof van Delft park);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
PART 3 beginning

Lateral neck slides

Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run:

  • BACKS: 10x 300m with up to 120s rests
  • FORWARDS:10x 100m with an extended walking recovery of roughly 120s back to the start (waited for the backs to regroup before next rep)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 3

SESSION 3 STRUCTURE

TIME & LOCATION

For this session, we need a relatively long loop to train effectively. Combined with the need for shade, the Wilhelminapark in the Hof van Delft has been chosen as our training venue. We will meet at the Northern gate on the Colijnlaan next to the Weteringlaan bus stop. Please get there slightly early today before 18:45 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (2 laps of the Hof van Delft park);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2

03:47

Ankle rolls (no weight and both directions)
Walk forwards; toes in, toes out
Lumbar spine rolls Deeper hinges
Cross-over forward lunges Reach to opposite side
Curtsy lunges
Side shuffle dragging foot “Crab”
Lateral neck slides
Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run:

  • BACKS: 10x 400m with up to 70s rests
  • FORWARDS:6-8x 150m with a walking recovery back to the start (waited for the backs to regroup before next rep)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

Coming soon!

Session 2

SESSION 2 STRUCTURE

TIME & LOCATION

For this session, we need a relatively long loop to train effectively. Combined with the need for shade, the Wilhelminapark in the Hof van Delft has been chosen as our training venue. We will meet at the Northern gate on the Colijnlaan next to the Weteringlaan bus stop. Please get there before 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (2 laps of the Hof van Delft park);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2

Walking backwards 1/2-way Toes in, 1/2-way Toes out

Walking Dynamic Warm Up Part 2

03:47

Ankle rolls (no weight and both directions)
Walk forwards; toes in, toes out
Lumbar spine rolls Deeper hinges
Cross-over forward lunges Reach to opposite side
Curtsy lunges
Side shuffle dragging foot “Crab”
Lateral neck slides
Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run:

  • BACKS: 6-8x 200m with the same distance walking recovery
  • FORWARDS: 5-6x 120m with slightly longer walking recovery (waited for the backs to regroup before next rep)

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

It started strong and it ended strong! I was again blown away by the turn-out for the 2nd session 🙂 Keep it up!

Im not completely sure but I started filming on rep 3 at 90-100 meters, then on set 4 at 110-120 meters and finally on set 5 or 6 at roughly 20-30 meters.

As I mentioned, I’m not an expert but if you see anything interesting reach out to a real expert if you feel you need to. Otherwise continue to work hard and enjoy your form hopefully improving in the coming weeks…

[embedyt] https://www.youtube.com/watch?v=VB1At4PVxig[/embedyt]

[embedyt] https://www.youtube.com/watch?v=MQGQ5xXPfzw[/embedyt]

[embedyt] https://www.youtube.com/watch?v=Cruu2VsS7Z0[/embedyt]

[embedyt] https://www.youtube.com/watch?v=osKjUUG7674[/embedyt]

[embedyt] https://www.youtube.com/watch?v=EjYZAnbGCXU[/embedyt]

[embedyt] https://www.youtube.com/watch?v=LfhMrdVaivs[/embedyt]

[embedyt] https://www.youtube.com/watch?v=d1HEyH7-ICw[/embedyt]

[embedyt] https://www.youtube.com/watch?v=7HWBxebyDrQ[/embedyt]

[embedyt] https://www.youtube.com/watch?v=emhf8mieM58[/embedyt]

[embedyt] https://www.youtube.com/watch?v=0LDLHjeKDq0[/embedyt]

Session 1

BLOCK INTRO

This session is the first of the 3-week blocks: Foundational running form & capacity. This first block aims to build the base fitness that we need for the second block which will aim to develop our alactic system in which increase our maximum speed and continue to improve our ability to recover from repeated high-intensity activities.

In this first session, we will follow the basic block template:

  • We start with a modified version of Cal Dietz’ activation warm-up which will prepare us for movement;
  • We continue with coordination drills, which aims to develop our neuromuscular system (sprinting in all its forms is exceptionally coordinated);
  • Our “main course” aims to develop:
    • Our aerobic capacity and VO2 max;
    • and put coordination “basics” under a little stress;
  • And finally we finish with a cool-down to help to kick-start and inform our recovery.

SESSION 1 STRUCTURE

TIME & LOCATION

For this session, we need a relatively long loop to train effectively. Combined with the need for shade, the Wilhelminapark in the Hof van Delft has been chosen as our training venue. We will meet at the Northern gate on the Colijnlaan next to the Weteringlaan bus stop. Please get there before 19:00 so that we can start on time!

WARM UP

  • Start with an 800m at a “talking jog” (2 laps of the Hof van Delft park);
  • Activation (see below subsection);
  • Coordination drills; (not just a warm-up, this is an important part of the whole training)
  • and 4x Gradual 60m accelerations ( up to: 60%; 70%; 80%; and 90% respectively).

ACTIVATION

During our warm-up we want to prepare the body for movement by activating our system. Although the Activate warm-up for rugby training and games (find the adult version here on the World Rugby Site), we have a chance to mix things up with something similar. In fact, I wonder if the below program didn’t actually inspire the activate program itself! For those people who are curious, or who want to incorporate this mobility and activation focused program, you can watch the following 3 YouTube parts.

Part 1 Part 2 Part 3
[embedyt] https://www.youtube.com/watch?v=VeNHyHShpdA[/embedyt] [embedyt] https://www.youtube.com/watch?v=lR4SmHtw2S0[/embedyt] [embedyt] https://www.youtube.com/watch?v=cvtMVZKkdJc[/embedyt]

Summarizing @ 3-5 reps per exercise, this whole program will be finished earlier than you would expect! Images are a work in progress…

Image Done
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 1
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walking Dynamic Warm Up Part 2
Walk backward on toes
Neck slides forward and backward
Frankenstein walk Finger tips in front, straight leg swinging march
Hour glass each direction
High knee pull walks with figure-8 foot movement
Shoulder slides (looks like Hawaiian dancer)
Figure 4 walks
Messier squats Squat to aductors
Walk backwards
Bottom/top scan from near field to far field
Ankle rolls (no weight and both directions)
Walk forwards; toes in, toes out
Lumbar spine rolls Deeper hinges
Cross-over forward lunges Reach to opposite side
Curtsy lunges
Side shuffle dragging foot “Crab”
Lateral neck slides
Forward walking lunge with high knees & twist
Chest sinks Squat down, grip something in front, move sternum in and out
Foward walking lunge; high legs, arms to sky laced palms up
Knee rolls Regular knee roles
Lateral shifting lunge Lunge to aductor stretch, bounce back, repeat
Straight leg figure 8s, chin down
Lateral lunge with ankle tilts The straight leg ankle remains stiff such that foot comes of ground and pivots around edge
Trunk rolls
Spiderman crawl
Leg swings forward & back. Integrate chin movement.
Toe touch hammy walks
Leg swings right & left each leg
Reversed lunge with palms to ceiling
Squatting internal rotation
Duck walks Stay in squat position and walk forward
Toe roll
Walking 1 leg romanian deadlifts
Reindeer arm circles Shoulder roles but instead of straight arms, reindeer
Frankensteins with a skip
Fighter shoulder rolls backwards Arms down shoulder roles
Walk backward with long reaches
Standing arm circles with wrists fully extended and palms facing out
Walking ankle grabs
Fighter shoulder rolls backwards
Lateral crossover lunges
Thumb lookaways. Put one of your thumbs up, and look outside, and repeat. Change thumbs/sides. Start head center, look at thumb, then move head to outside direction of thumb arm and look. Repeat
Sideways lateral crossover lunges High knee over lead foot travelling sideways ending in a curtsey squat
Jaw massages
Do a quick antirotation test and release
5min personal needs

COORDINATION DRILLS

The following coordination drills aim to develop our balance, and help us master different movements which will support our efforts to become better at general running (sprinting is a highly coordinated activity), and finally to apply it to our chaotic world of rugby!

Exercise Images Done
Tripling
Skipping
Skipping 1-2-3-doublehop
Galloping (dadummm dadummm)
Sprunglauf
A-skips and B-skips, both with double bounce recoveries. B-skip = American skipping.
Sideways hops back & forth 1 leg
Forward/back hops back & forth 1 leg

GRADUAL ACCELERATIONS

4x Gradual 60m accelerations (up to: 60%; 70%; 80%; and 90% respectively).

Main FOCUS AREA

Today we run:

COOL DOWN

We will perform the 800m talking run that we started with, followed by an unstructured set of stretches to kick-start our recovery.

RESULTS

It started strong and it ended strong! I was blown away by the turn-out for the 1st session 🙂 Keep it up!