PHYSICAL Training to vet

TO Vet: Training, Stretching, Routines etc

Note: Any activity causing pain, distress or injury should be immediately discontinued. Please notify coach asap and consult with medical professional such as PCP or Athletic trainers as appropriate. The goal is long term health and well being over any short term goals or gains. Materials and references provided here are not a specific endorsement, rather are an informative starting point.

We are very fortunate to have access to Athletic Trainers at CRLS. They are a great resource. Making use of the knowledge and support they offer is highly recommend.

Stop by the Athletic Trainers office or see the Contacts page.

Warm-up

Workout/Activity

Warm-down

Aftercare

Rest

Model example

Modifications

Variation

Graduated progress

Lunges

Skaters

Y's

Planks

Strong feet

Invincible ankles

Bulletproof knees

Core including hips

Grass/tree time

Shout outs

Support/Network Pods

Observation

Self awareness/regulation

Environmental awareness

Dynamic balance/interaction

Errors: common, systemic FaDAF

Iteration

Orienteering is Meta /fundamental

Mobility, Flexibility & Strength

How I Got Flexible? A Step-by-Step Guide to Becoming More Flexible Ever glanced at someone nailing a perfect split and thought, “I wish I could do that”? Well, friend, your wish is more attainable than you might think! Unlocking your flexibility isn’t about performing mysterious or complicated rituals. It’s simpler, and in this post, we’re walking through the initial yet crucial s

How I got Flexible #stayflexy

Ankle

https://stayflexy.co/blogs/news/ankle-dotes-learning-about-ankle-health-and-mobility

https://www.youtube.com/watch?v=Kvkg4mm0J9o

Foot

7 Ways to Treat Your Feet During Marathon TrainingChances are, they're going to need some extra TLC.

Knee

Hip ( & lower body )

How to Do the Standing Lunge StretchLearn an easy and simple stretch the hip flexors and psoas muscles. Doing a warmup will help your athletic performance.

5 Lunges Everyone With Tight Hips Should DoIt's all about moving in every direction.

What Muscles Do Lunges Work?Lunges can be used to work several muscles in your lower body, including your quads, glutes, and hamstrings. You can also target additional muscles by trying lunge variations, such as the lateral lunge or curtsy lunge.

Lunges and straddles help build leg strength and flexibilityLunges are great cross-training exercises for almost any discipline. Forward, reverse, side, or diagonal lunge positions work to sculpt, define, and strengthen large lower body muscle groups including the gluteus maximus (glutes), hips, hamstrings, adductors, hip flexors, and quadriceps (upper) thighs. If you are a beginner or are

How To Do SkatersSkaters is a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance.

6 Pigeon Pose Variations to Ease Tightness At Any Point In Your Yoga JourneyDealing with tight hips or want to make the pigeon pose more challenging? Try these pigeon pose variations and alternatives, which can be tailored to any fitness level and goal. Plus, find pigeon pose variations that work for sensitive knees and tight thighs.

Core

16 Go-To Plank Variations for Every Workout — Plus, How to Do a Plank CorrectlyNo matter your experience or abilities, these plank variations will help you build essential strength in your core. Try plank variations that improve balance and shoulder strength or those that won't exacerbate wrist or shoulder pain. Plus, dynamic plank variations can add variety and intensity.

7 Side Plank Variations That Scale Down and Level Up the Core ExerciseNew to side planks or want to make side planks more challenging? Try these side plank variations, which can be tailored to any fitness level and goal. Plus, find side plank variations that improve balance and core stability.

The benefit of stretching obliques: gain balance and stabilityWe tell you the importance of stretching the oblique muscles as part of your daily stretching routine and as muscle recovery after exercise.

Understanding and Training External and Internal Obliques - Personal Trainer TodayLearn the specifics about the anatomy and training of both the external and internal obliques in this article.

Stretching Routines

Recommended by Bridget, then Ethan.

How to Start RunningIt seems so simple: Put your running shoes on and go. But start the wrong way and you can hurt yourself -- or be burned out -- in no time. Find out more about how to run yourself into good health from this WebMD slideshow.

While there is research and experience that shows stretching and relaxing can be helpful with reducing menstrual related discomfort, as a commenter noted, this routine has good stretches for all and not limited to a particular sex or only targeted at menstrual relief.

Period Pain Hack? #shorts

InJury & Prevention

5 Running Injuries Every Beginner Should Look Out ForSome aches and pains are normal—here's what's not.