Arizona Cheetahs Track Club

As we get ready for PIs, please see below of things to do at home to get better.

THIS IS FOR EVERYONE - ALL AGE GROUPS

While watching TV or just sitting around at home, there are exercises you can do to get better and faster.

Please remember to start low and increase time and reps as strength increases. 

  

Push-ups increase upper-body strength - particularly in the chests, the front of our shoulders and the back of the arms. Push-ups can also help with toning the abdomen and hip flexors if done properly.  Some of the form problems are due to strength and push ups help.  Arms and chest should be lowered to the floor for a challenge, hold before coming back up. 

 

Crunches increase abdominal strength - the abs play an important role in overall muscularity and strength. The abs help pull the trunk of the body toward the lower body and is involved in every exercise we do.  It is the center of our strength. Hands behind head, legs bent then rise up toward knees but do not come all the way up.  Again for challenge, hold in upward motion before lowering back down. 

One of the greatest benefits of stretching is that it increases the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs, and stretching helps you move with ease, power and grace. Stretching can help to prevent an injury by promoting recovery, decreasing soreness and ensuring that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sports and exercise, and the less likely that they'll become injured. There are multiple stretches done at practice and those can be done at home.

Wall sits are used to strengthen and build endurance in the lower body and the trunk of the body (the core). Wall sits strengthen hamstrings, quadriceps, gluteal muscles, and abdominal muscles. Improved strength means improved form and better performance.  Back against the wall then slide down into a sitting position as if in a chair and hold for a count of 10 or more rest and repeat.  Remember to increase time and reps as you get stronger. 

 

Planks involve contracting your muscles against stationary resistance and can help you get past strength-training plateaus and improve energy transference between your upper body and lower body. Plank exercises strengthen core muscles, which include the spine, hip, and abdominal muscles. Your core is your body's foundation. With a strong foundation the arms and legs can function from a stable base and can provide more powercausing you to run faster. A strong core will help your posture, agility and balance. Lie face down, lift your body up by putting your forearms on the ground, elbows directly under the shoulders. Then lift your lower body up so you are on your tiptoes as if you were going to do a pushup. Make sure your feet are shoulder width apart. Keep your body in a straight line from your shoulders to your knees to your ankles, and be careful not to let your knees or butt sink. Start with holding for 15 seconds and repeat 4-6 times. Challenge yourself by holdingyourself all the way up in a pushup position, with your arms extended and your hands directly under your shoulders. Keep your body in a straight line and hold.