Finish Your Run Right with Cool Down Workouts from HOKA Runner Jared Hazen

Finish Your Run Right with Cool Down Workouts from HOKA Runner Jared Hazen

Jared Hazen is not your typical runner. Born and raised in a small town in Pennsylvania, he ran track and cross-country in high school specializing in the 3200m. Following his graduation Jared decided to forego college and instead moved to Teton National Park to begin training. Rather than competing in 5k, 10k, or even marathons, Jared runs in ultrarunning competitions regularly going 50+ miles in events.

Now partnered with HOKA, Jared trains every day in the mountains and is looking to become one of the top runners in the world. His training regimen is intense, and after each session Jared does several cool down exercises to ease his body back to reality and help recover before his next workout. You can check out his favorites below and make sure to add them to your training.

Cooldown 1:

  • Find a step. Stand on one leg on that step with your knee slightly bent.
  • Slowly lower your other leg until your toes hit the ground.
  • Should take about 10 seconds.
  • Switch legs.

Cooldown 2:

  • Stand next to a wall with your hip almost touching.
  • Raise your inside leg in a running-type motion. Place a towel between your leg and the wall.
  • Swing your leg back and forth in a running motion keeping the towel in place.
  • Turn around and do the same thing for the other leg.

Cooldown 3:

  • Lay on your back.
  • Bring your knee to your chest.
  • Grab the back of your thigh and continue to bring it closer to your chest.
  • Do the same thing for the other leg.

You can follow Jared’s journey by checking out his Instagram @jared_hazen. If you’re looking for some high-performance running gear be sure to head to Eastbay and shop all the best HOKA gear.

Improve your Agility with Ashley Guarrasi

Improve your Agility with Ashley Guarrasi

Ashley Guarrasi is a personal trainer specializing in boxing fitness and functional movement. Over the past ten years she has become a well-known name in the boxing fitness community, establishing residency at the Equinox West Hollywood gym training celebrity clients, and leading health and wellness retreats around the country.

As a personal trainer with a boxing background, Ashley knows how important agility is to any and every athlete. Below are three of her favorite drills to enhance your agility and quickness.

Drill #1 – Fast Feet

All you need for this drill is four cones and a strong work ethic. Ashley utilizes this drill to get her heart rate up while helping improve her speed with quick and repetitive movements. This drill will also strengthen your joints, ligaments, and tendons.

 

Drill #2 – Toe Taps

Any drill where you combine footwork, speed, and movement in different directions is great for improving agility, but this one is especially easy to set up and perform. All you need is a line or slightly elevated surface to use as your baseline point. This exercise really helps your quick twitch muscles fire rapidly so you can create that burst of speed you need for any sport.

 

Drill #3 – High Knees with Ladder

This high knee drill exaggerates your running stride to fire up your calves, glutes, and hamstrings while promoting knee lift and encouraging rapid turnover. It’s a great way to practice running fast while improving your speed using efficient form.

 

Ashley relies on the top training gear to work as hard as she does in the gym. To see her top training product picks click here or visit eastbay.com.

Coach Lo’s Offseason Football Workouts

Coach Lo’s Offseason Football Workouts

“Champions are made in the offseason.” A quote that’s as timeless as it is true. The best athletes, teams, and coaches know that to stay at the top of their game, they need to continuously put in the work. One of the coaches who’s always preached this mantra is Coach Steven Lo. Coach Lo is the Offensive Coordinator, Quarterback Coach, and Director of Strength and Conditioning for the 2019 National Championship football team at St. John Bosco High School. To help you prepare for your next season, Coach Lo has shared a weekly plan for your entire offseason that can help you enhance your skills and excel at your specific position.

Outlined below are two workouts that can help you increase your speed or up your power and strength. It’s recommended that if you’re a wide receiver, running back, defensive back, linebacker, or tight end, you focus on the speed workout, and, if you’re a lineman on either side of the ball, the power workout is geared towards you. Depending on your position, you may need to adjust the amount of weight or reps, but Coach Lo’s guidelines well help you establish a good starting point.


Speed Workout (WR|RB|DB|LB|TE)

Outlined below is Coach Lo’s seven-week speed program – designed to boost your straight-line and lateral speed, and improve your quickness on cuts and change of direction. As mentioned before, these workouts provide the basic guidelines, and depending on your offseason goals of adding mass and strength along with speed, you can adjust the amount of weight or reps. For example, linebackers, tight ends, and power backs should focus on gradually adding more weight during lifts than other positions in order to maintain a strong base. During the first week, it’s also recommended that you run through the workout with little or no weight in order to gauge how your body responds.

Recommended Speed Workout Gear for Lifting: Nike Romaleos 4, Harbinger Big Grip Pro Lifting Straps, Harbinger Cotton Lifting Straps, adidas Powerlift 4.

Recommended Speed Workout Gear for Running: Nike Air Zoom Pegasus 37, Nike Dri-FIT Featherlight Cap, Nike Spark Cushioned Crew Run Socks, Nike React Infinity Run Flyknit.

Monday (Lower Body Lift + Linear Acceleration)

  1. Activation
    1. Glute Bridges (3 x 10)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Start with 5 reps each set
      3. Each week add weight and take away 1 rep each set
      4. Back Squats (4 x 1-5)
      5. Glute Ham Raises (4 x 5)
      6. Barbell Bulgarian Split Squats (4 x 5 each leg)
    2. Weeks 5-7
      1. Keep weights lighter and move as explosively as possible
      2. Depth Jumps (4 x 5)
      3. Barbell Bulgarian Split Squats (4 x 4 each leg)
      4. Glute Ham Raises (4 x 5)
  3. Core
    1. Planks (3 x 1 min)
  4. Run – Linear Acceleration
    1. Get Up Starts (10 reps @ 10 yards)
    2. Low Hurdle Wickets (5 reps @ 20 yards w/ 10 yard build up)

Tuesday (Upper Body Lift + Change of Direction)

  1. Activation
    1. Wall Slides (3 x 10)
  2. Lift
    1. Start with 5 reps each set
    2. Each week add weight and take away 1 rep each set
    3. Repeat the cycle after you finish
    4. Bench Press (4 x 1-5)
    5. Pull Ups (4 x 5-8)
    6. DB Row (4 x 5-8 each arm)
    7. DB Incline Bench (4 x 5)
  3. Core
    1. Side Planks (1 x 1 min each side)
  4. Run – Change of Direction
    1. Cone Drills – Star Drill
      1. Instructions
        1. 10 yard x 10 yard box with cones every 5 yards
        2. Start in the middle at the bottom of the box
        3. Sprint into the middle of the box and transition to finish at each cone
          1. Sprint – Finish straight ahead
          2. Sprint – 45 degree break to left front corner cone
          3. Sprint – 90 degree break to left middle cone
          4. Sprint – 45 degree break to the left back cone
          5. Sprint – 180 degree to the start cone
          6. Repeat all reps to the right side
      2. Sets and Reps
        1. 1st round start first 5 yards into the box with a sprint
        2. 2nd round start first 5 yards into the box with a back pedal
Star Drill

Wednesday (Lower Body Lift + Skill Day)

  1. Activation
    1. Band Walks (3 x 10 forward, backward, left, right)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Power Clean (4 x 5) Weights at a level to focus on fast bar speed
      3. Single Leg Romanian Deadlift (4 x 5 each)
      4. Box Step-Ups (4 x 5 each)
    2. Weeks 5-7
      1. Work to build power and explosive speed
      2. Lateral Bounds (4 x 5 each leg)
      3. Lunge Jumps (4 x 5 each leg)
      4. Power Clean (4 x 3)
      5. Kettlebell Swings (4 x 10)
  3. Core
    1. Lying Leg Lifts (3 x 15 each)
  4. Skill Day – Route Running or DB Work

Thursday (Skill Day)

  1. QB|WR Timing, drills, 1 on 1, 7 on 7

Friday (Upper Body Lift)

  1. Lift
    1. Incline Bench (4 x 5)
    2. Bent Over Row (4 x 5)
    3. Curls (3 x 10)
    4. Tricep Extension (3 x 10)
    5. Shoulder Raises (3 x 10)

Saturday – 7 on 7 Tourney or practice

Sunday – Active Recovery | Rest Day

  1. Dynamic Warm Up (5-10 min)
  2. Yoga (15 min)
    1. Pigeon Stretch
    2. Downward Dog
    3. Cobra Stretch
    4. Sumo Squat
    5. Kneeling Lunge
    6. Trunk Twists
    7. Lying Hamstring Stretch

Power Workout (OL|DT|DE)

If you’re looking to build up your power and strength in the trenches, Coach Lo has also outlined a workout focused on increasing your muscle mass and explosiveness off the line. Below you’ll find another seven-week program designed for linemen on both sides of the ball.

Recommended Power Workout Gear for Lifting: Nike Romaleos 4, Harbinger Pro Training Gloves, Harbinger 5” Foam Core Belt, Nike Metcon 5.

Recommended Power Workout Gear for Running: adidas Ultraboost 20, Gatorade 32 oz. Contour Squeeze Bottle, Nike Dri-FIT Head Tie 3.0, Under Armour Hovr Sonic 3.

Monday (Lower Body Lift + Linear Acceleration)

  1. Activation
    1. Glute Bridges (3 x 10)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Start with 5 reps each set
      3. Each week add weight and take away a rep each set
      4. Back Squats (4 x 1-5)
      5. Glute Ham Raises (4 x 5)
      6. Bulgarian Split Squats (4 x 5 each leg)
    2. Weeks 5-7
      1. Back Squat (4 x 1-5 reps)
        1. Complex with Depth Jump (4 x 5)
      2. Glute Ham Raises (4 x 5)
      3. Walking Lunges (4 x 5 each leg)
  3. Core
    1. Planks (3 x 1 min)
  4. Run – Linear Acceleration
    1. Get Up Starts (10 reps @ 10 yards)
    2. Position Stance and Starts (10 reps @ 10 yards)

Tuesday (Upper Body Lift + Change of Direction)

  1. Activation
    1. Wall Slides (3 x 10)
  2. Lift
    1. Start with 5 reps each set
    2. Each week add weight and take away a rep each set
    3. Repeat the cycle after you finish
    4. Bench Press (4 x 1-5)
    5. Pull Ups (4 x 5-8)
    6. DB Row (4 x 5-8 each arm)
    7. DB Incline Bench (4 x 5)
  3. Core
    1. Side Planks (1 x 1 min each side)
  4. Run – Change of Direction
    1. Cone Drills – Star Drill
      1. Instructions
        1. 10 yard x 10 yard box with cones every 5 yards
        2. Start at the middle at the bottom of the box
        3. Sprint into the middle of the box and transition to finish at each cone
          1. Sprint – Finish straight ahead
          2. Sprint – 45 degree break to left front corner cone
          3. Sprint – 90 degree break to left middle cone
          4. Sprint – 45 degree break to the left back cone
          5. Sprint – 180 degree to the start cone
          6. Repeat all reps to the right side
      2. Sets and Reps
        1. 1st round start first 5 yards into the box with a sprint
        2. 2nd round start first 5 yards into the box with a shuffle
Star Drill

Wednesday (Skill Day)

  1. OL | DL Drill work

Thursday (Lower Body Lift + Agility Day)

  1. Activation
    1. Band Walks (3 x 10 forward, backward, left, right)
  2. Lift
    1. Weeks 1-4
      1. Work to build strength
      2. Power Clean (4 x 5) Weights at a level to focus on fast bar speed
      3. Romanian Deadlift (4 x 5)
      4. Box Step Ups (4 x 5 each)
    2. Weeks 5-7
      1. Work to build power and explosive speed
      2. Lateral Bounds (4 x 5 each leg)
      3. Lunge Jumps (4 x 5 each leg)
      4. Power Clean (4 x 3)
      5. Kettlebell Swings (4 x 10)
      6. Box Step Ups (4 x 5 each)
  3. Core
    1. Lying Leg Lifts (3 x 15 each)
  4. Agility
    1. 4 Corners
      1. 5 yard x 5 yard box with 4 tall cones at the corners
      2. Stand in the middle of the box
      3. Partner points to 1 of the 4 cones
      4. Touch the corresponding cone and return to the middle for the next direction
      5. 3-5 commands per set
      6. 10 reps

Friday (Upper Body Lift + Skill Day)

  1. Lift
    1. Incline Bench (4 x 5)
    2. DB Bench Press (4 x 5)
    3. Bent Over Row (4 x 5)
    4. Curls (3 x 10)
    5. Tricep Extension (3 x 10)
    6. Shoulder Raises (3 x 10)
  2. Skill Work – OL | DL drill work

Saturday – 7 on 7 Tourney or practice

Sunday – Active Recovery | Rest Day

  1. Dynamic Warm Up (5-10 min)
  2. Yoga (15 min)
    1. Pigeon Stretch
    2. Downward Dog
    3. Cobra Stretch
    4. Sumo Squat
    5. Kneeling Lunge
    6. Trunk Twists
    7. Lying Hamstring Stretch

Looking for more from Coach Lo? Check out his tips for a successful recovery after a tough workout here!

Three drills to improve your quickness on the football field

Three drills to improve your quickness on the football field

Line Hops Drill


A great way to increase your foot speed and quickness is to simply find a line on a field, court, or driveway to hop over. The goal of this exercise is to move back-and-forth over the line as fast as possible without letting your feet touch it. You can do this drill moving front to back or side to side, while progressing from two feet to one. Line hops consist of 10 second of work with 30 seconds of recovery between each rep.

Hill Sprints


Acceleration is a key part of the game of football, and an easy skill to work on. One way to boost your acceleration is to run hill sprints. When starting out, you will want to find a gradual incline and work your way up to steeper hills. The goal is to focus on distances between 10-20 yards with each rep lasting around six seconds while resting for 60 seconds in between. Make sure to drive your knee upwards while your opposite arm swings backwards in order to maximize the effect of this drill.

Reactive Start Drill


Reactive Start Drills can be done in a variety of different ways and are an excellent tool to help enhance your quickness when cutting and changing direction. The one constant you need to run this drill is a coach or friend to yell out directional cues. Sharp cuts should be made at the command of this person’s voice. The most common commands used in this drill are “shuffle” (from side-to-side), “backpedal”, and “sprint (towards the person giving commands). These commands should be given quickly and in no set variation in order to improve your reaction time as well.

Ask An IMG Trainer: Great At-Home Workout Ideas

Ask An IMG Trainer: Great At-Home Workout Ideas

We’ve all experienced a canceled practice or workout session whether it’s because of nasty weather outside, staff being out of town, construction at the facilities…. Whatever, it happens, but it doesn’t mean it’s an excuse for you to give in and skip training. The best athletes know that what sets them apart from the rest is their dedication to remaining fit and prepared regardless of their circumstances.

For this ‘Ask An IMG Trainer’ blog post, we decided to chat with Victoria Druehl, a Physical Conditioning Coach at IMG Academy in order to help you find ways to workout at home.

A man wearing does a plank on a yoga mat.

Workout Types

  1. Circuit Style: Pick five to six of your favorite exercises listed below and do a set of each with minimal rest between. After you make it through the circuit, take a rest before doing the exercises again three or four more times.
  2. Interval Style: Pick an exercise, for example: goblet squats, and do as many as you can for 20 seconds. After your set you then rest for 10 seconds and repeat eight times. Then, rest for two minutes, pick a new exercise and repeat.
  3. Superset Style: Pick lower body and upper body exercises or lower body and core exercises and do sets of them directly after each other without rest. After you finish the superset, rest for one to two minutes.

Below are some workouts you can do in circuit, interval, or superset styles with little or no equipment.

Upper Body

  • Pushups: multiple variations and grips
  • Arm circles/arm pulls
  • Dips

Core

  • Planks: multiple variations
  • Mountain climbers
  • Dead bug: on your back alternate moving side to side and raising your leg to your hand
  • Sit ups
  • Crunches
  • Scissor kicks
  • Toe touches

Lower Body

  • Body weight squats
  • Lunges
  • Glute bridges
  • Lateral squats
  • Lateral lunges
  • Wall sits

So mix and match away! Staying inside and working out in the privacy of your own home can truly be fun, and when practice starts up again, you’ll be glad you didn’t slack off on your training.