The Running Lion Workout inspired by Barry Sanders

Below is a the Running Lion workout circuit dedicated to Barry Sanders—widely regarded as one of the most elusive and explosive running backs in NFL history. Sanders was known for his unmatched lower-body strength, lightning-fast cuts, and incredible agility. Each of the following five exercises highlights one or more attributes that were central to Barry Sanders’ game: quick bursts of power, lower-body stability, and dynamic change of direction.

Overview

  • Circuit Style: Perform each of the five exercises in succession.

  • Sets and Reps: 4 sets of 25 reps (or 25 yards/seconds, as noted).

  • Rest: Rest 30–60 seconds between exercises or as needed. Rest 1–2 minutes after completing one full circuit (all 5 exercises).

  • Goal: Develop muscular endurance, explosive power, agility, and lower-body strength.

Exercise 1: Box Jumps

  1. Setup:

    • Stand facing a sturdy box or platform that is set at knee-to-mid-thigh height.

    • Feet should be hip-width apart, arms at your sides.

  2. Execution:

    • Lower into a quarter-squat, swinging your arms behind you.

    • Explode upward, driving through your hips, knees, and ankles.

    • Land softly on the box with bent knees to absorb the impact.

    • Step down carefully to the floor (one foot at a time or jump down if experienced).

  3. Muscles Worked:

    • Primary: Quadriceps, Glutes, Calves

    • Secondary: Core (for stability), Hamstrings (assist in the jump)

  4. Relation to Barry Sanders & Football:

    • Barry Sanders’ legendary burst off the line stemmed from strong and explosive legs.

    • Box jumps mimic the explosive movements a running back uses to quickly accelerate or leap through a gap.

Exercise 2: Lunge-and-Drive (Alternating Lunges)

  1. Setup:

    • Stand tall with feet hip-width apart.

    • Place your hands on your hips or keep them at your sides for balance.

  2. Execution:

    • Step forward with your right leg, lowering your hips until both knees are bent at about 90 degrees.

    • Push through your right foot to drive back up to the starting position.

    • Alternate by stepping forward with your left leg.

    • Continue until you complete 25 total lunges (aim for 12-13 lunges per leg if alternating).

  3. Muscles Worked:

    • Primary: Quadriceps, Glutes

    • Secondary: Hamstrings, Core (for balance and stabilization)

  4. Relation to Barry Sanders & Football:

    • Running backs like Sanders rely on strong, balanced leg drive to break tackles and maintain forward momentum.

    • Lunges improve unilateral leg strength, helping with the quick cuts and single-leg power necessary for explosive runs.

Exercise 3: Push-Ups

  1. Setup:

    • Begin in a high plank position: hands under your shoulders, body straight from head to heels.

    • Engage your core, glutes, and legs to keep a rigid plank.

  2. Execution:

    • Lower your chest toward the ground by bending your elbows. Keep them relatively close to your sides (around a 45-degree angle).

    • Push back up to the starting position, fully extending your arms.

    • Maintain a straight spine and avoid letting your hips drop.

  3. Muscles Worked:

    • Primary: Pectorals (chest), Triceps, Shoulders

    • Secondary: Core stabilizers (abs, lower back)

  4. Relation to Barry Sanders & Football:

    • A strong upper body is essential in football for stiff-arms, blocking, and breaking free from defenders.

    • Though Barry Sanders was best known for his legs, his overall upper-body strength helped him shrug off arm tackles.

Exercise 4: Agility Ladder “Ickey Shuffle”

  1. Setup:

    • Place an agility ladder flat on the ground.

    • Stand at the bottom of the ladder with feet shoulder-width apart.

  2. Execution:

    • Move diagonally into the first square with one foot, then quickly place your second foot in the same square.

    • Step outside the ladder on the opposite side with the lead foot.

    • Continue moving forward down the ladder in a zigzag shuffle.

    • Perform 25 total “passes” down the ladder (if space allows) or break it into segments that add up to 25 total shuffles.

  3. Muscles Worked:

    • Primary: Calves, Quads, Glutes (for quick footwork)

    • Secondary: Core and Hip Flexors (to stabilize and lift knees quickly)

  4. Relation to Barry Sanders & Football:

    • Agility ladder drills develop foot speed, coordination, and precise foot placement, critical for running backs who need to juke and avoid tacklers in tight spaces.

    • Sanders was famous for his rapid, unpredictable cuts—this drill helps train similar quick feet and body control.

Exercise 5: Sprint Bursts (25-Yard or 25-Second Sprints)

  1. Setup:

    • Mark out about 25 yards of open space (such as a field or track). If you’re inside, use a treadmill or do 25-second bursts of high-intensity sprinting in place.

  2. Execution:

    • Explode off your starting position, driving forward with powerful arm swings and strong knee lift.

    • Maintain a forward lean, keeping your core tight and eyes ahead.

    • If space allows, sprint the full 25 yards, then slow to a jog or walk back to the start before repeating.

  3. Muscles Worked:

    • Primary: Glutes, Hamstrings, Quads, Calves

    • Secondary: Core (for posture and drive), Hip Flexors (for knee lift)

  4. Relation to Barry Sanders & Football:

    • Pure sprint speed training is key for a running back. Sanders’ acceleration out of cuts was unparalleled, allowing him to create separation from defenders.

    • Short, explosive sprints build the first-step quickness necessary to emulate Sanders’ game-breaking runs.

Putting It All Together

  1. Perform 4 Sets of Each Exercise:

    • Box Jumps: 25 reps

    • Lunge-and-Drive: 25 total reps (alternating legs)

    • Push-Ups: 25 reps

    • Agility Ladder “Ickey Shuffle”: 25 total passes/shuffles

    • Sprint Bursts: 25 yards or 25-second high-intensity sprint

  2. Rest: 30–60 seconds between each exercise, and 1–2 minutes after completing the entire circuit of 5 exercises.

  3. Progression:

    • As you get stronger and more comfortable, increase the speed of movements (especially in the agility ladder and sprint) or raise the height for box jumps.

    • If 25 reps of box jumps or lunges become easy, add light external weight (e.g., wear a weight vest or hold dumbbells at your sides).

  4. Safety Tips:

    • Warm up thoroughly with dynamic stretches (leg swings, high knees, arm circles) before jumping into the circuit.

    • Maintain proper form to avoid injury—especially crucial for high-impact exercises like box jumps and sprints.

    • Hydrate well and listen to your body; reduce the intensity if you feel excessive strain or discomfort.

Closing Note

This workout celebrates Barry Sanders’ unique combination of lower-body strength, nimble footwork, and explosive acceleration. By emphasizing power, agility, and endurance, you can channel the spirit of a running back whose quick cuts and elusive maneuvers left defenses grasping at air. Stay consistent, focus on proper form, and work on explosive speed—just like Sanders on the gridiron!

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