Bear crawl and sprint drills allow for a total body workout and help to improve stamina. Learn how to perform bear crawls with sprints properly from a professional trainer in this workout video.
Crawl on all 4s
Hit mark & turn around
Sprint back
Vary with crab walks & back peddles
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Working Outdoors with Bear Crawls and Sprints. We're working a combination set right now where we're working bear crawls. What Jonesy is demonstrating right now for bear crawls. He's got his legs straight which helps to stretch out his hamstrings. So we're going to bear crawl 10 yards and then we're going to turn around and sprint 10 yards back. You could vary the distance in your program. You can bear crawl 10 yards and then sprint 20 yards, 30 yards or 40 yards. So we want to do ten repetitions of this. So ten times across with the bear crawls and as soon as you hit your mark, just go ahead, turn around, sprint, dig in to the ground, kick yourself all the way through. So that's going to be the combination of bear crawls and sprints and next we're going to do a combination of crab walks and back pedals. Okay. Off-season training for football: Outdoor Conditioning. Right now we're going to do another super set. We're going to work crab walks as Jonesy is demonstrating right now and back pedal sprints. While he's working with the crab walks, he's trying to keep his hips up as high as he can and as soon as he gets to his marker, he's going to just back pedal all the way through. So when you're working with a bear crawl you really want to try to keep your hips up as high as you can and keep working forward. It's really good to help develop strength and stability through the back of your shoulders and also it really helps to fire up your glutes and get your glutes involved so when you are going to be sprinting later on that they're already warmed-up for that sprint. Again, we want to work ten repetitions of this. [DEMONSTRATION] As he's walking, he's going to be pressing into his heels pushing himself forward using his shoulder blades, squeezing the shoulder blades together to help propel a force across, keeping his hips up as high as he can. Then once he gets to the edge, he's going to lower his hips and back pedal all the way back. That's the crab walks and also the back pedals. And next we're going to move on to lateral shuffles.
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