Strength Building
Triathletes basically move forward in a straight line the majority of the time. Muscle imbalances can start to build in your body when your routine is stagnant and injuries can start to creep in due to the overuse of the same muscle groups. Spend 10 minutes, twice a week doing drills that work those muscle weaknesses can improve balance and reduce the risk of injury.These drills and exercises are great to use as a warm up before you start your strength training session, or they can be used to wrap up an easy day on the bike or in the pool.
1. Single-Leg Hip Internal and External Rotation
Stand with your feet shoulder width apart, and stand tall with your chest up and shoulders pulled back.
Lift your right knee up and pause. Externally rotate your right leg, pause and return to the starting position by rotating your back towards the mid-line of your body.
Sets: 2 to 3
Reps: 5 to 10 on each side
2. Single-Leg Touchdown
Stand on your right foot and reach down to touch the ground with your hands. Simultaneously raise your left leg until it's parallel to the floor.
Pause for 1 to 2 seconds before returning to the starting position.
Sets: 2 to 3
Reps: 5 to 10 on each side
3. Ice Skater
Stand in an athletic position with your feet pointed straight ahead. Pick up your right foot and hop from your left foot to your right foot as quickly as you can while maintaining controlled form. Continue this side-to-side movement for time.
Sets: 2 to 3
Reps: 15 to 20 seconds
4. Lateral Step-Ups
Stand so the box or raised surface is on your right side. Take a lateral step up onto the box and push down through your right foot so you're standing up straight on the box. Pause for 1 to 2 seconds and return to the starting position. For more difficulty, grab a pair of dumbbells and hold them securely in your hands.
Finish all reps on your right side before you switch to your left side.
Sets: 3 to 4
Reps: 5 to 8 on each side
5. Lateral Band Walks
Place a resistance band just above each knee. Bend your knees slightly so you're in an athletic position. Maintaining this position, take a lateral step with your right leg—your lateral step should be a few inches wider than shoulder width.
Walk 10 to 20 feet leading with your right leg. Rest for 15 to 30 seconds, then return to the starting position by leading with your left leg.
Sets: 2 to 3
Reps: 10 to 20 feet in each direction
6. Side Plank with Leg Raises
Lie on your right forearm with your feet stacked on top of each other. Bring your hips off the floor to enter a side plank position.
Raise your left leg up slowly. Pause for 1 to 2 seconds, then return to the starting position.
Sets: 3 to 4
Reps: 6 to 12 on each side
7. Speed Ladder Lateral Shuffle
Speed ladder drills can be incorporated into your warm-up and will improve foot and eye awareness. Start slowly and build to a quicker pace.
Start at one end of the ladder and work your way down, moving laterally. Each foot should touch inside each box of the ladder. If you don't have a ladder, using tape or bricks will do the trick just as well.
Sets: 2 to 3
Reps: 10 to 30 seconds
