I am a P.E. Coach sponsoring an afterschool Team Sport for running club in a low income/ high poverty neighborhood in San Antonio Texas in a Title I district. This is our 2nd year sponsoring the club and the students are extremely excited!
The runners stay after school once a week and enjoy running their miles at the high school track across the street.
Our students are a collective group of 3rd, 4th, and 5th-grade students, who have become excited about staying active. The club works on running drills using various equipment.
The reason for the project is to incorporate a running program to include, coordination, flexibility, power, mobility & stability ex’s, strength training, and running mechanics.
SandBell training can also increase power and strength giving the runners speed of acceleration.
Because sand bells are resilient and versatile, they can be thrown to a partner, against a wall or the ground with as much force as you can muster.
Exercises to improve proprioception include:
Single Leg Squats
Split Stance X Chops
Examples of power exercises include:
Hip Tosses (lighter weight)
Cleans (heavier weight)
Throws (lighter weight)
High Pulls & Snatches (heavier weight)
It's important every runner focuses on these intricate moves as they complement their running miles and keep them running further for a long time.
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