A couple of weeks ago I led a Stability, Core and Strength Clinic at Metro for the American Cancer Society’s DetermiNation team. DetermiNation is a training program through the American Cancer Society in which participants are coached/trained to complete a half-marathon, full marathon or triathlon. Participants commit to raise money for the fight against cancer. When I moved to Charlotte my first job was a temporary contract position with the American Cancer Society helping with their Making Strides Against Breast Cancer event. I was happy to work with them again but this time in a volunteer capacity.
I had around 20 participants in the clinic and we had a great time learning about how they can become stronger, faster and more efficient runners. I took them through a dynamic warm-up and then we worked on single leg squats for a while before getting into the circuit. I promised the group that I would post a video of me demonstrating all of the exercises that we did.
For the clinic I focused on movements that developed stability in the hip, knee and ankle, core work and plyometric exercises. Demonstrations of the following exercises are included in the video:
1. Single Leg Squat (stability)
2. Box Jumps or Step Ups (plyometrics)
3. Push Up/Side Plank (core and upper body)
4. Single Leg Reach (stability)
5. Bosu Bridge (core and hamstrings)
6. Twisting Medicine Ball Lunges (stability and core)
I would recommend doing 3 sets of 12 (on each leg for the single leg exercises), 2 to 3 times per week.
Everyone seemed to enjoy the clinic and worked so hard. It was inspiring to see everyone at the beginning of their journey towards completing their endurance event and I hope that these exercises help them build strength and prevent injury.
I’m very excited to say that I’m going to continue working with the DetermiNation team. We’ll be doing a deep stretch/mobility clinic in a couple of weeks! I will continue to share what I’m doing with them and hopefully it will benefit some of you who are training for fall races or just looking to improve your running.
Let me know if you have any questions or feedback!