The Power Half-Hour (cont.)

Bounding Enthusiasm

Frequency: two to three times weekly
Fitness Prerequisite: moderate
Duration: 20-40 minutes, depending on distance

"You want to take your body and move it fast in every possible direction," says Dave Moore, a former Division I trainer who now runs His menu of track drills does just that, increasing raw speed, recruiting fast-twitch muscle fibers, improving anaerobic conditioning, and increasing flexibility and balance. Practiced regularly, these drills can help reduce the chance of injury; practiced occasionally, they will break up your training and work up a lather. Jog for five minutes to warm up, then perform 15-50 yards of each exercise (except squat jumps) in order. Recover for only 30 seconds between exercises for distances of less than 20 yards, 30-45 seconds between longer drills. Increase distances slightly every couple of weeks.

BUTT KICKS Run on the balls of your feet, thwacking your heels against the backs of your thighs with each stride. Keep your torso upright and the knee of the kicking leg pointing toward the ground. 1
SHORT SKIPS Start in a staggered stance with your right leg forward. Jump off your left leg as you simultaneously bend and raise your right knee. Land on your left leg, then bring your right leg down and your left leg forward in a stutter step and skip again. 1
HIGH KNEES Run on the balls of your feet, bringing your knee up to your chest with each stride. As your knee rises, raise your leading arm high into the air in a sprinter's motion, being careful to fix your elbows at 90 degrees and swing from the shoulders. 1
TOE STEPS Walk briskly on tiptoe without allowing your heels to touch the ground. Recover for 30 seconds, then do the same distance on your heels with your toes flexed and pointing up. 1 of each
SHUFFLE SLIDES Start in a ready stance, with feet apart, hips low, and knees bent. Move to the right by extending your right foot out while driving off your left. As your right foot touches down, sidestep with your left foot and start another stride. Stay low, keeping at least six inches between your feet at all times. 1
BACKWARD STRIDE Run backward by driving hard off your front leg while simultaneously extending and reaching back as far as you can with your back leg. Keep all strides crisp, fast, and long. 1
CARIOCA Start in a crouched position. Move right by crossing your left leg in front of your right and stepping as far as you can. Uncross your legs by swinging your right leg around so that it lands next to your left leg, then cross your left leg behind your right as far as you can—all in a quick, fluid motion. Repeat in opposite direction. 1
LUNGE WALKS Take a long step forward with your right leg and drop your hips down until your right thigh is parallel to the ground. Do not allow your front knee to extend beyond your toes. Repeat the motion with your left leg and alternate sides for the desired distance. The reverse lunge is the same move backward; add one reverse set to the mix as well. 1
SQUAT JUMPS Squat with your feet shoulder-width apart and your hands touching the ground. Your knees should be directly over your toes and bent approximately 90 degrees. Your chest should be directly over your thighs. Explode up and jump as high as you can, extending both arms straight up in the air. Focus on landing smoothly and immediately jumping again. as many as possible in 30 seconds
Lead Photo: Marcus Swanson
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