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RUN LIKE AN ATHLETE

Running Drills: How to Execute Correctly

PLEASE WATCH FIRST

Before beginning your drills, please watch the 3 minute video which will give you some valuable pointers for how best to execute your running drills. The drills are progressive and are separated into entry level, which requires basic coordination, and advanced, which requires a greater level of skill and strength. At the end of the video is some advice on how to perform the drills in your program that have a rotational recovery phase.

Running Drills: Entry Level

DRILL 1: A SWITCH

Begin with 2 x 10m progressing to 3 x 15m

DRILL 2: HIGH KNEES

Begin with 2 x 20m progressing to 3 x 30m

DRILL 3: FAST FEET

Begin with 2 x 5m progressing to 3 x 10m

DRILL 4: ROTATIONAL BUTT KICKS

Begin with 2 x 20m progressing to 3 x 40m

DRILL 5: STRAIGHT LEGS

Begin with 2 x 20m progressing to 3 x 30m

Running Drills: Advanced

 IN ADDITION TO YOUR ENTRY LEVEL DRILLS:

 

DRILL 1: A SKIP

Begin with 2 x 20m progressing to 3 x 30m

DRILL 2: ROTATIONAL HEEL FLICKS

Begin with 1 x 20m (slow) per side progressing to 2 x 40m full speed shuffling per side

DRILL 3: SPRINTERS BOUND

Begin 2 x 20m progress to 3 x 30m

Plyometric Drills: Entry Level

DRILL 1: MINI HOPS

Begin with 2 x 20m progressing to 3 x 30m

DRILL 2: HIGH SKIPS

Start with 2 x 8 jumps progressing to 3 x 20m

DRILL 3: POGOS

Start with 2 x 10 jumps progressing to 2 x 15 jumps

DRILL 4: BROAD JUMPS

Start with 2 x 6 jumps progressing to 3 x 20m

Plyometric Drills: Advanced

 IN ADDITION TO YOUR ENTRY LEVEL DRILLS

 

DRILL 1: SINGLE LEG PAUSED HOPS

Begin with 1 x 5 jumps per leg progressing to 2 x 8 per leg

DRILL 2: TUCK JUMPS

Begin with 2 x 6 tucks progressing to 3 x 8 

DRILL 3: ROTATIONAL SINGLE LEG HOP

Begin with 2 x 6 jumps per leg progressing to 2 x 10 jumps per leg

Conditioning : Entry Level Program

Circuit of seven exercises designed to develop strength and conditioning for both sprinting through long distance. this program is roughly 25 mins long and is designed so that you do not require any gym equipment. 

Conditioning: Intermediate Level Program

Circuit of seven exercises designed to develop strength and conditioning for both sprinting through long distance. This program has more advanced exercises with longer work periods and shorter rest breaks. The workout is roughly 25 mins long and is designed so that you require minimal, if any,  gym equipment. 

Conditioning: Advanced Level Program

This circuit of eight exercises is designed to develop strength and conditioning in already well conditioned sprinters and distance runners This program has more intensified exercises. The workout is roughly 30 mins long and is designed so that you require no gym equipment. 

Ankle Measurement

Coming soon!

Injury prevention series

  • Ankle health and preventing achilles tendinopathy

  • Knee health and preventing runners knee

  • Hamstring health and preventing thigh strains and tendinopathies

We'll let you know when the injury prevention series is available.

Thanks! We'll keep you in the loop.

Injury Prevention Series

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COMING SOON!...

Ankle health and preventing achilles tendinopathy

Knee health and preventing runners knee

Hamstring health and preventing thigh strains and tendinopathies

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