Womens_Running_UK_Issue_86_March_2017

WANT TO GET FASTER? THIS PLYOMETRIC WORKOUT WILL HELP IMPROVE YOUR EXPLOSIVE POWER, WHILE PUSHING

YOUR HEART RATE AND REVVING UP YOUR METABOLISM – PERFECT FOR KICK-STARTING YOUR SPRING TRAINING!

WORDS: JENNIFER BOZON ILLUSTRATIONS: BEN FOXALL

JUMP TO IT

Preparation

Warm up for two to three minutes with star jumps, running on the spot,

skipping and step-ups. Repeat each of the below exercises for 30 seconds

with as little rest as possible in between. Once all four exercises have been

completed, have a rest for 90 seconds and drink some water. Complete five

rounds. This circuit, including the warm up, will take around 20 minutes.

Meet the PT

Lauren Gregory is a YMCA certified Personal Fitness Coach, with over 15 years’

experience in the fitness industry. She is a keen endurance athlete, founder of

the award-winning women’s running group Run Like a Girl and was recently

awarded Amateur Sportswoman of the Year for Coventry and Warwickshire.

Find out more at laurengregorypt.com.

SIDE SHUFFLES

These help improve muscle agility and cardio efficiency

• With your hips facing forwards, shuffle two or three steps sideways to
  the right.


• Bend your knees to touch your right hand down on the ground.


• Shuffle quickly to the other side, touching your left hand on the ground.

PLIÉ SQUATS

Jumping plié squats target the abductor muscles (inner thigh) as well

as the glutes (bum) and improve explosive power in the legs

• Stand with your feet in a wide squat position and toes turned out
  45 degrees.


• Bend your knees to a seated position then push back up.


• Add a jump to increase intensity.

SCISSOR PLANK

This exercise is excellent for strengthening your abdominals, back and

deeper core muscles, as well as toning your shoulders. By walking your

legs in and out quickly, you’ll train your nervous system to perform

tasks efficiently, helping to boost your running speed.

• In horizontal position, hold your weight with your arms extended below
  your shoulders, feet hip-width apart and hips low.


• Quickly walk your feet to a wide position then return quickly to hip-width
  apart.


• Continue for the duration.

ICE SKATERS

Ice skaters involve short, powerful bursts of movement to improve

explosive and maximal strength in the legs

• Start in a standing position with your feet a little wider than your hips.


• Take a leap to one side, landing on your outer foot, while bending the knee
  and sliding your inside leg behind you diagonally.


• Try to touch your landing foot with your opposite hand. Repeat on the
  other side.

womensrunninguk.co.uk MARCH 2017 17

BODY BLAST /

WR86_017.indd 17 13/01/2017 16: