Whisper Team Training

Welcome to the training page for Whisper Running members! The objective of this page is to promote consistency within your training, and provide exercises that promote strength and injury prevention so you can run farther and faster than ever! Here, you’ll have access to training programs for youth runners of all abilities, as well as mobility, flexibility, and cross-training exercises to help support your running endeavors. It is important to understand the training you are performing, whether you are at a Whisper practice or training on your own. If you have any questions at all, please reach out to Coach Dave at 360-989-0935.

Training for moments like this makes all the effort worthwhile.

Running Training

Need a place to log and track your workouts or miles? Or advice on how much you should run when not at practice? Below are links to age-appropriate running programs that can help get you started on the right rack. There is also a link to a Google Sheet that you can download or copy for your own files and begin tracking your improvements.

See our Google Sheet page to download or copy/paste the training calendar to your files.

Cross-Training

The following videos include exercising promoting mobility, flexibility, and strength. Before getting started, read the General Guidelines when Cross-Training so you know how and why to choose specific exercises. The Guidelines will provide you with suggestions such as the number of days per week you should perform cross-training, types of exercises to choose, reps, sets, and much more! There is also a sample resistance training plan that can help you get started (click here for the sample resistance training plan). Videos will be added often, so check back each week for new exercises.

Mobility

Ankle Mobility Exercises (Part 1): Toe Strides, Heel Strides, Eversion Walks, Inversion Walks

Ankle Mobility Drills (Part 2): Rocking Pattern, Rock the Baby, Knee Taps

Flexibility

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Video Block

Double-click here to add a video by URL or embed code. Learn more

Hip Exercises

Hip Stability Drills: Hip Airplane, Plank Variations

Hip Mobility Drills: Controlled Articular Rotations, Hip Flows

Clam Shells

Hip Raise/Bridge

Elevated Bridge Progression

Side Plank w/Hip Lift

Squat Variations

Basic Squat (1)

Sumo Squat (2)

Suitcase Squat (3)

TRX Squat (4)

Front Squat (5)

Squat to Press (Thrusters) (6)

Squat w/Looped Band (7)

Single/Isolated Leg Variations

Anatomy of a single legged squat (1)

Single Legged Squat (2)

Split Squat (3)

Lunge Variations (4)

Reverse Lunge (5)

Step-Ups (6)

Step-Up w/Knee Drive (7)

Step-Up - Continuous/Loaded (8)

High Knee Kickback (9)

Single Leg Squat w/Rotation (10)

Lower Leg (Calf) Exercises

Calf Raise w/Step

Core Exercises

Mountain Climbers

Taps