In our last video from the series, we feature three drills that tackle the lateral musculatures which will help to improve coordination and agility. At the same time, these exercises can also prevent general hip, knee and ankle pain. These exercise videos were made possible through our partnership with JACO Rehab, Lanikai Juice, and the Honolulu Marathon Run Club so a big mahalo to them!
Also a huge shout out to the JACO Rehab Team— especially Motoki, Meghan, Ross, and Jaco who have been showing up once a month to our run clubs and working hands-on with our participants.
We really appreciate your time and expertise!
SIDE SKIPS
Target muscle
Entire lower extremity in the lateral chain.
When it should be done
Before workout and rest days.
Why is important for runners
Activates the lateral musculatures, which becomes important in stabilizing your body while running.
Common injury can be avoided with the exercise
General hip, knee, ankle pain.
Sets/reps
Ten yards x 2
GRAPEVINE
Target muscle
Entire lower extremity, especially to the foot and ankle, hip muscles.
When it should be done
Before workout and rest days.
Why is important for runners
Improves coordination and agility of your legs.
Common injury can be avoided with the exercise
General hip, knee, ankle pain.
Sets/reps
Ten yards x 2
HIP HIKE
Target muscle
Entire lower extremity, especially to the hip.
When it should be done
Before workout and rest days.
Why is important for runners
Improves coordination and agility, as well as running form.
Common injury can be avoided with the exercise
General hip, knee, ankle pain.
Sets/reps
Ten yards x 2