YOUR 3 KEY OCR WORK­OUTS

Trail Running (UK) - - Training -

BAL­ANCE AND AGILITY

Vary be­tween sin­gle-leg bal­ance ex­er­cises and travers­ing a se­cure plank to im­prove your sta­bil­ity. Side squat lunges un­der­neath branches will de­velop your pro­pri­o­cep­tion, and run­ning along a for­est trail with sticks to hop over will in­crease your agility.

OB­STA­CLE CORE SKILLS

Pull-ups, vary­ing be­tween over­hand and un­der­hand grips, will in­crease your up­per-body strength but also, cru­cially, your grip strength for nav­i­gat­ing hang­ing ob­sta­cles. Mix in some leg raises from a hang­ing bar and swing along a set of mon­key bars side­ways, with your knees bent, to im­prove core strength.

PLY­O­MET­RICS

Prac­tise land­ing from a knee-height platform, jump­ing down with a hand and foot land­ing to re­duce the im­pact on your legs. Set up a low ob­sta­cle – like a branch – and per­form run­ning sin­gle- leg jumps and dou­ble-leg face- on jumps to de­velop your fast- twitch mus­cle fi­fi­bres.

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