FROM THE DESK OF

Jerry Espinosa

Bally Total Fitness – Area V.P.

Bally Dynamic Training

“Foundation to Total Fitness”

-         The purpose of this segment is to explain the importance of building a  “Foundation to Total Fitness” for the track and field athlete.  An athlete with a strong foundation will make a greater contribution to the team and improve their durability!

-         Dynamic Training is a great training program for early season training and can ease an athlete into increased volumes and loads as the season progresses.  A well developed plan will improve endurance, balance, strength, flexibility, agility, power, explosiveness and speed! 

-         Listed below are thoughts and ideas which can be incorporated into development of a “Dynamic Training Program”.  Please  feel free to stop by the Bally Total Fitness tent at the upcoming MSTCA Clinic on Dec. 9^th for demonstrations or information.  As always, have a great season and stay FIT!

Dynamic Conditioning/Warm Up     
       5 minutes Warm-Up(Jog, Jumping Jacks, etc.)
       Ankling-Fast Feet
       Easy Strides
       Shuffles with Arm Action
       Heal Ups
       A Series
       B Series
       Drills can be added depending upon time, facilities, or conditioning level.

Flexibility Component- Now able to stretch warm muscles.

Circuit Training-(Choose one and allow rest and recovery between sets
     1. Circuit Train on Selectorized Equipment or Free Weights.
         OR
     2. Incorporate a variety of exercises with agility ladders or cones. (Push-Ups,
         Mt. Climbers, Lunges, Core, Jumps Drills, etc.

Cool Down and Stretch-Helpful in recovery between workouts and events.