Fleet Feet 360

Functional Fitness

Strength- Power- Agility- Balance- Mobility

What is Functional Fitness? 
Functional Fitness is a 60 min class designed by Fleet Feet Fit Specialist and certified personal trainer Robert Ressl-Moyer. In this class you will work to develop muscular strength, endurance and increase joint stability and mobility. In turn, this routine will make you a stronger, more efficient and less injury-prone athlete.

What Types of Exercises will we do? 
  • Strength training- pushups, squats, planks, inchworms, etc
    • Why: Strength training ranks #1 in best non-running ways to boost performance. A study published in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. Strength training through functional exercises utilize multiple joints and muscles at one time, improving core strength and posture. 
  • Plyometrics- jumping squats, power skipping, lateral jumping, single leg hops, etc
    • Why: Plyometrics are explosive powerful strength training activities that harness the quick response and elastic properties of the muscles. Plyometrics have a plethora of benefits including improved muscular strength, power output, running economy, and strengthened connective tissues. All of these combine to allow you to work at a higher intensity using less energy with improved efficiency. 
  • Balance training- single leg balance, step ups, single leg bend and reach. 
    • Why: Balance training builds the smaller muscles that running neglects and enhances neuromuscular coordination, therefore helping correct the muscular imbalances that can contribute to overuse injuries in runners. Running is an intricate one-footed balancing act. On the road you're fighting traffic, uneven pavement, pedestrians, and any number of distractions that require you to stop or shift your weight suddenly. By including balance exercises, you will better be able to negotiate these demands with less risk. 
  • Agility- speed ladders, hoops, small hurdles, etc. 
    • Why: Agility is the backbone to so many movements that we do. More than just coordination, your body’s agility counts for its speed, as well as helping our body quickly change direction as we move. As we age, we tend to lose that sense of agility, which can lead to undue stress on our joints. By utilizing agility training, you can improve your balance and speed while keeping your joints flexible and mobile
  • Stretching- quadriceps, achilles tendon, hamstrings, hip flexors, etc.
    • Why: Targeted stretching of tight muscles and tendons has proven to be an extremely effective means of rehabilitating and preventing the recurrence of specific injuries in runners. This is because abnormal tightness in specific muscles and tendons is without question a contributing cause of particular running injuries, and stretching can increase the elasticity of muscles and tendons while also improving joint range of motion.
Suggested Activity Level Prior to Start of Training 
All levels welcome. Please notify the coach of any prior injuries or limitations. 

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