Looking to add a spring to your step?

This month we see the change of season. Winter turning to spring ~ frosty things begin to melt, days continue getting longer and we begin moving a little bit more! I have recently started hiking again (after my ankle rehab) and like all folks who start something new or level up on their exercise ~ I am noticing I need to spend some time conditioning for my hiking! I need to put a little spring in my step ;)

There are a few types of conditioning exercises you can use to put a spring in your step:

1. Aerobic endurance training ~ so you can exercise at moderate/high intensity for extended periods of time without tiring.
2. Agility drills ~ so you can rapidly change directions with speed and accuracy.
3. Plyometric training ~ so you can build muscle power.

Aerobic/Endurance training is simply done by either continuing your regular activity for longer periods of time or by varying the type of aerobic exercise you are doing.

Agility Drills address several important skills such as speed, balance, power, coordination and reaction time. Agility exercises include things like shuttle runs, agility ladder, dot drills, cone drills, cariocas, and more. Maybe you think these are just for elite athletes, but they can easily be scaled for those who may not consider themselves active. Agility drills are an important component of an exercise routine because agility allows you to respond quickly and accurately to their environment to prevent injury.

Plyometric Training is a specific type of training that begins with an eccentric contraction (lowering into a squat), followed immediately by an explosive concentric contraction (jumping). Plyometrics address the anaerobic capacity of your muscles to make them stronger and quicker to respond. Box Jumps (really any kind of jumping!), push ups with clap, burpees, bounding jumps (any direction), are just a few of the exercises that fall into the plyometric category. Plyometrics prevent injury by increasing your strength of muscles, tendons, bones, neuromuscular signals and more.

Before beginning these types of conditioning exercises you must understand that there are 3 phases to learning plyometrics.

1. Stability Component ~ this is the most important to avoid injury while doing plyometrics and where most people get into trouble with trainers, classes and videos.
2. Explosive Component ~ add the jump. Once you have control (proper form and stability in the movement).
3. Intensity Component ~ adding height, direction, intervals etc. to up your game.

Keep in mind that you need to have a certain amount of mobility, flexibility, strength and coordination in order to begin agility and plyometric drills. If you are looking to add to your fitness routine, return to sport after an injury or just try something new but are not sure how, give us a call ~ we are offering a free discovery visit to anyone interested in adding agility or plyometrics to their routine!

Stay tuned . . . I may be tempted to demonstrate some drills I use in the clinic during the month. Hoping you have a spring in your step every day!

Dr. Roxi
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