Standard Running Drills

Warm-Up &

Cool Down

10-15min of easy running to get the blood flowing.

This can be done on its own and should be done as part of the warm-up to a speedwork session.

Marching A Drill

Taking small steps, march forward with the intent to bring quad parallel to ground, foot underneath hip, supporting leg very slightly bent (essentially straight), good posture, normal arm swing.  Cadence should be around 65-70 steps per minute.

Reinforces good knee lift and strengthens hip flexors, as well as balance

Skipping A’s

Same as drill above but with a bit more spring in the step.  Ensure contact with ground is kept at all times.  Cadence should be around 75-80 steps per minute.

Reinforces good knee lift and strengthens hip flexors, as well as balance

Running A’s

Fast running, with small forward steps, accentuating knee lift, forefoot landing.  Cadence should be around 95-100 steps per minute.

Reinforces good knee lift and strengthens hip flexors, as well as balance

Running B Drill

Also known as butt kicks.  Make sure heel does not touch the ground and landings are soft and quiet.  Cadence should be around 90 steps per minute.

Strengthens hamstrings and reinforces forefoot landing.

Strength Training

Purpose

Adapt general body muscles and tendons to the stresses of strength training in preparation for the greater loading of training

Equipment

None or either free weights or machines. Can be done as a circuit.

Sets

2-3 x 20-30 seconds Recovery between sets: 60-90 seconds.

Speed

Slow to moderate emphasizing perfect form

Load/Resistance

Body weight

Warm-Up &

Cool Down

Warm-up aerobically (rowing, stationary bike/trainer or by running easily) for 10-15 minutes. Cool down for 5-10 minutes spinning at 90+ rpm in light gear/resistance on stationary bike.  This can be done on its own or as part of the warm-up to a speedwork session.

Progression

2-3 sets of each exercise in order (1, 2, 3, etc) before starting next exercise

Strength Exercises: In order of completion.

Heel walk

Just like it says, walk on your heels without rolling onto the balls of your feet.  Do not lean backwards to achieve this—use the muscles on the front of your shins to keep your toes up. 

Improves the strength of the muscles in the lower leg (tibialis)

Rocking drill

Standing in one place, rock from heel to toe, raising your heels off the ground so you stand on the balls of your feet.  Hold for 2-3 seconds.  Drop down gently, transfer your weight to the heels and lift your toes off the ground.  Hold for 2-3 seconds.  Repeat.

Improves the strength of the calves, feet, ankles and tibialis.

Two legged hops

hop on two feet, knees generally straight but not locked and use the spring in your calves to bounce 10-15cm off the ground, advancing fairly slowly (bounce lots)

Improves the strength of the calves, feet and ankles.

Slalom two legged hops

hop on two feet from side to side (30cm) over an imaginary line on the ground with knees generally straight but not locked and use the spring in your calves to bounce 10-15cm off the ground, advancing fairly slowly (bounce lots)

Improves lateral stability and strength of the calves, feet and ankles.

Strength Exercises: In order of completion.

Lunge walk

Take a super long step forward, stop yourself and then gently touch back knee to the ground.  Keep knee of front leg on top of the ankle, and be sure it does not move forward of the foot

Improves quad, hamstring, hip flexor, many stabilizer muscles.

Sumo side walk

Standing in sumo squat, walk sideways

Improves quad, hamstring, hip flexor, many stabilizer muscles.

Squats

Standing with feet shoulder width apart, squat down to the point where knees are bent to 90 degrees.  Your heels may lift off the ground.  That’s okay.  Mine do too. Make certain knees remain the same width apart.  Do not let them fall inward under the strain.

Quad strength, a bit of calf and Achilles flexibility.

Single leg squats

Standing on one foot, squat down to the point where knee is bent to 90 degrees.  Your heel may lift off the ground.  That’s okay.  Make certain knee remains aligned and does not fall inward under the strain.

Quad strength, smaller stabilizer muscles, a bit of calf and Achilles flexibility.

Single leg squats in various positions

Same as above but move the non-active leg from the front to out to the side, to the back on each squat.

This will challenge the stabilizing muscles much more.

Hip drop

Stand on a stair or block and lift the hip.  Be careful not to bend the support leg or tilt the body to make this happen.