Every athlete is looking for the edge on their competition. However sports performance training can be expensive and to be honest, the basics can make a big difference.  Read on to learn three simple “anywhere exercises” your Mt. Spokane Wildcat or Mountainside Mountain Lion can be doing right now to get quicker and faster.

Who are Justin and Jessica Rundle?

If you don’t know Coach Jessica Rundle or myself, we are graduates of Mt. Spokane High School, Whitworth University and EWU. In addition, we are career trainers, writers and the founders of Workout Anywhere (online training for home and travel use). We’ve been privelaged to run the Mt. Spokane High School strength and conditioning program for almost eight years. Some say our program is the original academy of sports performance training.

In addition to offering the area’s best youth sports performance training, we offer adult boot camps for Mead and Colbert area parents interested in getting in phenomenal shape, having fun and letting their inner Wildcat out.

What are the 3 anywhere exercises?

Whether you’re a student athlete, or a person with a fitness goal, these three foundation exercises will enhance your quickness, speed and agility.

Stair or hill sprints

You can find stairs or a hill just about anywhere. Even walking up an incline can be challenging. By turning this activity into a sprint, one will tax their aerobic threshold and “fast twitch” muscles for the ultimate “anywhere” speed training drill (this varies depending on the intensity of one’s exertion).

For starters, try finding a hill or long set of stairs, and go for 15-20 seconds of high intensity, rest for 30-45 seconds and then repeat eight to ten more times.

Feel springy with box jumps!

Box jumps are a phenomenal training protocol for fine tuning an athlete’s muscles to fire quicker and more explosive. Simply find a box, bench or stairs (please use something sturdy) and load yourself like a spring (squatting back into an athletic stance/squat, while bringing the hands back towards the hips and exploding up and forward. One should land on a box with both feet to start and stand upright at the top of the movement before coming back down.

For starters, try 10-12 reps, rest for 45, and then repeat four to five more rounds. It’s alright to step back down in between reps, as long as the tempo is high between reps.

The most underrated speed training element!

The core is labeled the core, because it literally stabilizes and controls just about every movement in the human body. In fact, some of the nation’s leading sports performance training programs state that the core can related to over 20% or more in the rate of one’s speed and strength gains (from beginning to end of a training cycle).  So, in short, train your core!

Along with being underrated, the core plank is actually one of the most universal core training exercises and can literally train the entire core in one timed plank. This isometric exercise finds the balances between contracting (i.e. crunches) and eccentric (slowly lowering a weight) movements to provide the best of both worlds.

To begin, simply follow this video, and time yourself for 45 seconds to over a minute while maintaining good form.

For a more intense 10 minute core training workout, try our Four Cores and 10 minute Core Training Videos….

Is your athlete ready for more?

If so, then checkout Mt. Spokane High School’s camp schedule or contact us for our small group or individual training details. We also provide a boot camp / fitness camp for Mead & Colbert area adults and student athletes.

Our programming has helped all Wildcat athletic programs over the past eight years with better performance on the field, injury prevention and even enhancing athletes of championship teams.

Contact us today to enroll your athlete in our elite sports performance training program! In addition, come try out our boot camp to see how fun and positive getting better results and improving overall health can be!


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Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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