Cycling Drills

Try the drills below on the days you do your cardio workouts. Start with one sequence--minimal breaks in between activities. Work your way up to 2-3 sets. Remember, when doing elasticity/plyometric drills you want to have control over the movements. Light touch is key--quiet--not stomping or clunking.
Exercise  
Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).



 
Sets Reps Weight/
Resistance
Tempo Time
1 20-30       
Actual Done
1        
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Step Downs
Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
Step forward 2-3 feet and place foot down onto ground. Bend knee into a lunge.
Pushing off foot, return to start position. Continue with same leg or alternate as prescribed.
Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Single Leg Hop to Box (1 foot land)
1. Stand facing box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box using only 1 foot. Your foot should land softly on box.
3. Step back down (not jump back down) and repeat with other leg.


Trainer's comments:
Start with something very short.
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1