Every week we do drills/core once or twice, depending on how many times you want to go. I usually go twice a week unless I can’t make it because of Chem lab.
We also do weights once or twice a week, but every two weeks our lifting plan changes and I never memorized that plan so I don’t have it! I usually went once a week.
Here’s our drills/core we do to strengthen our core. To make it harder we just increase the time.
Bridge (30 sec)
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Plank Dips (30 sec)
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Side Plank Dips (30 sec)
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Bridged Leg Lifts (30 sec each side)
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IT Band Hip Lift (40 sec each side)
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Leg Lifts For Abs (30 sec)
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hahahah just kidding!
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Leg Lifts: Hip/Leg (30 sec each side)
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Hip Stretch on Back (30 sec)
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Hip Stretch on Stomach (30 sec)
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Push Ups (30 sec)
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Inside Leg Lift (40 sec each side)
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Squats (30 sec)
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Lunges (60 sec)
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Single Leg Bridge (30 sec each side)
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Crunches (30 sec)
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Russian Twists (30 sec)
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Kickers (30 sec)
but with your legs a few inches off the ground, not straight up like this
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Hyperextensions (30 sec)
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Bicycles (30 sec)
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Leg Holds 3 inches (30 sec)
except not so high like this lady haha
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V’s (20 sec)
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Hurdle Drill 1: Under only (40 sec)
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Hurdle Drill 2: Over only (40 sec)
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Hurdle Drill 3: Over and Under (40 sec)
you can put two and two together and understand the over and under part 😀
I couldn’t find a picture!
Obviously core/drills/weights is good structure for speed because it gets your body fit, but the workouts we did also helped get me faster. I will do a separate post on the workouts we did throughout the season as well.
If you have any questions let me know, and don’t forget about the stuffitts giveaway, it ends Tuesday!
