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with Marcus O'Sullivan
Villanova Head Track and Field and Head Men's Cross Country Coach
4 X Olympian 3 X World Champion
100 Sub 4-minute miles in a 15 year pro career
voted NCAA National Cross Country Coach of the Year in 1998.

Marcus O'Sullivan is adamant that core strength is the most important aspect of strength development in middle distance and distance runners. Core strength is critical to being able to establish and maintain posture line and balance for a runner. In this video Marcus O'Sullivan shares with you a core strength program that he utilizes with his team at Villanova and while working with professional athletes. Using a male and female athlete as his demonstrators O'Sullivan takes you step by step through the core routine. The program develops strength from the knees up to the armpits working all areas in between. He shares tips on how to initially coach the early stages progressing the program as the athletes gain in core strength. Phase I includes mat work (floor) exercises which help strengthen the frontal and lateral areas of the core including the hamstrings and glutes. Phase II includes a short but highly effective medicine ball partner routine that works to enhance the lower and middle core as well as assist in developing rotational strength and explosive power. Throughout the routine O'Sullivan offers tips on how to execute the exercises properly and safely. This program specially tailored to middle distance and distance runners will serve to strengthen the core maintaining hip stability and thereby reducing the early fatigue in the latter stages of training and racing.

30 minutes. 2006.

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Sports

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• Marcus
• OSullivan:
• Core
• Strength
• for
• Middle
• Distance
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