Bleachers

Setup: Stadium stands with at least 20 or more rows.

Position: Standing at the bottom of the bleachers.

Movement: Run up the stands, emphsizing the push off of the trail leg and a quick contact time with the lead leg. Run the prescribed number of rows depending on the size of the stadium. ALWAYS walk down.

Coaching Points: 1) Next day soreness can be in the quads or calves or both. This is from coming down. Warmup and stretch well before the next workout. 2) If the athletes are capable, running up every other step is a suitable variation for a few reps. 3) Other patterns are acceptable, such as running to the top, jogging across to the next section, then walking down and repeating.