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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.
