Strength, Injury Prevention & Mobility Exercises


Ventura High School Distance

Supplemental Strength, Injury Prevention, and Mobility Exercises

Prepared by Coach Karisa Curtis


Please read the purpose and protocols of these workouts at https://venturahighdistance.com/strength-mobility before continuing. We feel these workouts help develop athletes rather than "just runners", improving efficiency and lessening the chance of injury.

K-Kore Max

We perform this everyday except meet days and rotate between the three different routines listed below (K-Kore Max 1, K-Kore Max 2, and K-Kore Max 3.)

  • Weeks 1-4 20 on 10 off
  • Weeks 5-8 30 on 10 off
  • Weeks 9-12. 30 on 5 off
  • Weeks 13-16. 35 on 10 off
  • Weeks 17-21. 40 on 5 off

K-Kore Max 1

Durations listed above.

2 Rounds of:

  1. Flutter Kicks
  2. Russian Twists
  3. Pushups
  4. Swimmers
  5. Plank Lateral Hops
  6. Low Plank Hip Drops

K-Kore Max 2

Durations listed above.

2 Rounds of:

  1. High Plank Quick Spider
  2. Low Plank Front Taps
  3. V Ups
  4. Side Plank Hip Drops
  5. Switch
  6. Bicycle

K-Kore Max 3

Durations listed above.

2 Rounds of:

  1. Toes to Sky Toe Reaches
  2. Seated Bicycle
  3. Bear Crawl Shoulder Taps
  4. High Plank Jumping Lunges
  5. Supermans
  6. Mountain Climbers