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With their personal coach Greg Romero
When I was coaching and preparing Mike and Jill side by side for 12 months leading up to the games we had simply had fun everyday. I will touch on one off the bike and one on the bike training protocol for each athlete!
Jill Kintner off the bike exercises: Dynamic warm up.
If any of you have had the opportunity to watch Jill at a race then you might have seen her in the parking lot doing lots of funny callisthenic looking exercises near the pits or the rental car. What she is doing is what we like to call a dynamic warm up. First off [url=http://www.thesaintsshoponline.com/Youth-Trey-Hendrickson-Saints-Jersey/]Saints Trey Hendrickson Jersey[/url] , you’re going to need some regular athletic shoes. The first thing we like to do is open the hips so we start with a knee to chest walk. You take a step forward and with both hands grab below the knee and bring it to your chest and then immediately repeat on the next step.
This opens up hip extensors and lower back. The forward lunge is the next exercise yet targeting the antagonist hip muscles. This time it’s the hip flexors. Simply take a nice step (approximately 5 shoe lengths in front of you) and while keeping your upper torso vertically straight, bend at the back knee and follow with the front, and do this movement slowly. This is a nice dynamic stretch of the hip flexor in which will allow you to pedal efficiently! Jill says “If I can only do 2 warm up exercises then I would focus on the hip muscles so I can pedal without inhibition”.
Mike Day off the bike exercises: Plyometrics
Let’s face it, BMX is power and if you can pick one exercise that can hit all the components of power then it would be doing plyometrics. Plyometrics are basically jumping on your feet using your body weight only. The best exercises for kids are simply doing jump rope or skips and hops. This is perfectly fine and safe and they do this kind of stuff all day during recess at school. As long as they’re not jumping off 4-foot high boxes or ladders then their joints and tendons will be fine. They can first start off with jump rope skipping for 10-20 quick jumps. Mike’s favorite is the jump rope because it warms him up [url=http://www.thesaintsshoponline.com/Youth-Alex-Anzalone-Saints-Jersey/]Saints Alex Anzalone Jersey[/url] , hitting ankle joints, knee joints and warming up his wrists, elbows and shoulders. Then once he is ready he likes to move on to Jump Squats.
Mike Day on the bike: Full Laps.
If you don’t have the gas to make a full lap without getting tired, then you’re not specifically fit for BMX. “There seems to be an impression that you need major endurance work on a road bike to be fit for BMX [url=http://www.thesaintsshoponline.com/Youth-Alvin-Kamara-Saints-Jersey/]Saints Alvin Kamara Jersey[/url] , and I haven’t touched a road bike all year, I do full laps,” Mike says. I say why not? It’s very specific, you get the dynamic power component of the jumping and the lactic build up towards the end. This is the perfect training protocol for those who find themselves struggling to get to the finish.
The key with this workout is to keep the intensity just below “all out”. bmx racing bikes [url=http://www.thesaintsshoponline.com/Youth-Marcus-Williams-Saints-Jersey/]Saints Marcus Williams Jersey[/url] , bmx racing tips, bmx racing bikes
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