How can I strengthen my hamstrings and hip flexor muscles besides going to the weight room?
How can I strengthen my hamstrings and hip flexor muscles besides going to the weight room?
Plyometrics and some drills would help but why not use the wt room?
This would be for a large xc team. Getting them all in the weight room would not be practical.
the best way to strengthen hamstrings is after your run, get on a football/soccer field a sprint a 50 then run backwards to were you started your sprint. Running backwards really makes the hammys strong!!!
bike in clips - don't just push down, pull up
try the new core strenght exericises, theyll get your hammys.
Any suggestions on a website describing those core strength exercises that work on hamstrings?
Do lots and lots of Hills!! They are all you need
Wouldn't hills work mostly the quads?
Hills work both. Why do you think the kenyans are so good? HILLS, HILLS, and MORE HILLS!
hills are good cause they balance out the quads/hamstrings
Hills:
Strengthen Quads AND Hamstrings
Give runners toughness and GREAT Kicks
Develop Runners Speed
Can be used to develop aerobic strength as well by using a longer gradual hill at a slower pace.
They are the BEST way to develop the necessary strength for ANY DISTANCE event on the Track, Road, or XC Course.
Mr. Hills says you must progress and start with wimpy hills at slower pace but progress over time to shorter steep hills for speed and kick. This is the SECRET that you may use to develop yourself into the BEST runner you can be. Hills before Track work is necessary to provide a smooth transition and can be used instead of track work. Hills will turn a wimpy runner with no kick into an ANIMAL with a STRONG FINISH blowing by people that used to kill him in a race.
That is why YOU need to run HILLS.
Mr. Hills
GO to yahoo and do a search for "core exercises" and tons of websites will come up. Some of them will be trying to sell stuff and others will have core exercise routines to follow. They are really good. But remember form is more important than quantity so do them right even if it means you can only do a few at first.
I would also suggest investing in an exercise ball, dyna band, balance board, and some light dumbbells. I use the exercise ball for core exercises and strengthening exercises. I usually do lunges or squats with no weights or light dumbbells. One legged squats are great because you work on your balance and incorporate more of your core muscles as well as your quads, hams, & glutes. You can also gradually work your way up to doing squats on the balance board. I also do lunges but they are really hard so I don't use any weights. They will make you extrememly sore the next day so do not over do it. I also use the dyna band for hip flexor exercises. I tie one end to my weight bench and wrap the other end around my ankle and I do abduction and adduction exercises. There are plenty of things you can do without going to the gym and without weights. Remember to use correct form for the leg exercises so you don't hurt your knees. Good luck!!!
It does get difficult trying to figure out how to get so many people in the weight room, however, the football team figures it out. weight training can be very beneficial and should not be overlooked. Possibly you could just have the upperclassmen in the weight room, or have specific guidelines that must be achieved before one was allowed in the weight room, such as being able to do a deadlift or squat with "perfect" form before being able to use weights. As far as hip flexors go, talk to the swim coach and see how he/she feels about doing kickboard workouts to strengthen them, though you'd be strengthening the core as well.