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Archives by Tag 'Rose Monday'

Three Exercises that Prevent Shin Splints!

By Kevin Fitzpatrick - Last updated: Monday, June 1, 2015

One of the most nagging injuries middle distance runners can suffer is shin splints. 2012 US women’s Olympic distance coach, Rose Monday, has her athletes do these three exercises every day to help prevent this annoying injury.

Shin Splint Drills

Drill Summary: The first drill is simply walking on your heels. The athlete walks on their heels in a straight line for about 10 yards, then turns around and come back. Do 3-6 sets. The second drill is walking on the balls of your toes. Again, walk 10 yards, come back, and do 3-6 sets. The final drill is the toe grab. The athlete takes a step forward, then reaches down and touches the toes of their front foot with their opposite hand. 10 yards, come back, 3-6 sets.

Keys to the Drill:

1) Focus on strengthening the front part of your shins.
2) Don’t rush or you won’t get the full benefits.
3) If you can’t reach your toes, it’s okay to touch your shins.
4) Stretch out muscles.

This video came from Championship Productions’ video “Becoming a Champion: 800/1500M for Girls’ Track & Field.” View other world class Track & Field videos!




Core Exercises to Increase Speed & Endurance in the Middle Distances!

By nate.landas - Last updated: Friday, September 20, 2013

Rose Monday, former World Masters Champion in the 800 m & 1500m, is no stranger to hard work. In this segment, she talks about the importance of Strength Training and how it plays into a distance runner’s success. These easy to do exercises will be great contributors to your speed and endurance when running the 800m & 1500m.

In this clip, Rose puts one of her athlete’s through some basic and easy to do core exercises that not only strengthen your core, but also increase your stability which is key when having to push yourself in the middle of those sprint-distance races. Just like any new movement it’s important to slow down and learn the proper technique before going full blast.

Gain more insight and an additional video clip from, Becoming a Champion: 800/1500M for Girls’ Track & Field. Discover other great Middle Distance videos apart of our large Track & Field DVD collection!




Finish Strong by Improving Your “Kick” in the Middle Distance Events!

By nate.landas - Last updated: Friday, August 23, 2013

Rose Monday, U.S. Olympic Assistant Coach, begins by discussing how race tactics and mental visualization play into increasing ones speed down the home stretch. The drills in this video focus on increasing your speed in 50m increments throughout a race when your body should actually being slowing down.

Pay close attention to the visual aids used on the track and the deliberate change of pace her athlete does at these landmarks. Listen to Rose as she gives you some of her “tricks of the trade” that made her successful at the high school, collegiate and professional levels.

Gain more insight and an additional video clip from, Becoming a Champion: 800/1500M for Girls’ Track & Field. Discover other great Middle Distance DVDs apart of our large Track & Field DVD collection!




Learn Proper Warm-Ups for Middle Distance Runners!

By nate.landas - Last updated: Friday, July 19, 2013

In this segment Rose Monday, USATF Olympic Assistant Coach & former World Masters Champion in the 800m & 1500m, goes through some simple yet essential warm up routines.  These will not only help you maintain proper flexibility, but also help warm your body up for the run/workout you will be going through.

As a distance runners it’s easy to walk out the door and take off on a long run without properly warming up. Often times young and old runners become injured because they feel a light jog will suffice as a warm up to their workouts. They couldn’t be more wrong. It’s important not to overlook what you already know.

Gain more insight and an additional video clip from, Becoming a Champion: 800/1500M for Girls’ Track & Field. Discover other great Middle Distance DVDs apart of our large Track & Field DVD collection!

 




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