1. SEVEN FUNDAMENTAL MOVEMENT PATTERNS:

2. SQUATS
Squats, could be weighted or un-weighted, involves the jumping muscles (glutes, hamstrings and quads); alternative could be leg presses. Advanced exercises; double leg jumps up stairs from a short hop, sets of 10.
Research suggests if you improve your vertical jump, you improve your speed.
stair jump
OLDER ADULTS SHOULD CONSIDER DOING MODIFIED SQUATS FOR FUNCTIONAL FITNESS

3. LUNGES
Lunges; similar muscle groups to squats, static positions and walking lunges.
Involves the running muscles, aids with flexibility and balance.
Examples; forward, backward and side lunges.
Again older adults should include lunges in their routine as these help with balance and daily functional activities

4. Upper body pushing movements
Chest and arm muscles.
Push-ups, chest presses, shoulder press.
Chest pass with a medicine ball.
Wellness Center machines 3, 7, shoulder press and chest press
Dumbbell exercises; shoulder press , the chest press, and incline chest press.

5. Upper body pulling movements
The back and arm muscles,
Examples pull-ups, pull downs , and rowing movements.
Machines 2, 6, and 8
Muscle balance; what ever you do to the anterior portion of the body you should balance this with work on the posterior portion of the body.
Examples of muscle fitness exercises can be found at

6. Bending movements Truck flexion, side bending, and trunk extension.
Examples abdominal crunches, and hamstring stretching. Core conditioning.
Avoid toe touches, lie on back and touch toes as a hamstring stretcher.
See exercise 8 in flexibility board exercise room.
Examples of abdominal exercises, core conditioning exercises as well as flexibility exercises can be found at

7. Twisting and rotations movements
Throwing and striking activities.
You can use pulley weights, to simulate throwing and striking movements.
Better yet, medicine ball throws with rotation and twisting movements. Use medicine ball throws to simulate the tennis stroke and the golf swing.

8. Gait analysis and improvement
Examples include walking, marching and running.
Examples; Walking lunges.
For the advanced groups, skipping.
Running drills you could include to improve your running skills would include, marching in place, and marching moving slowly forward, fast leg “h” drills and frequency drills, i.e. jog forward slowly, than fast leg left or right.
If you are interested in a gait analysis of your running technique, contact Jerry in the Wellness Center.