Running is whole body exercise, not just an action performed by the legs. A good endurance runner depends on upper body as well lower body strength.

For example; during the running stride, muscles in the arms, abdomen, and lower back repeatedly contract to absorb the shock of landing and counteract rotational and side to side movement. Poorly conditioned calf muscles can cause flat-footed running and heel striking. Weak hip flexors may limit the height of knee lift.

We want to strengthen these areas to reduce injury and improve our running mechanics. If we do so, we become stronger and more efficient runners thus improving our overall performance.

 

Warm Up

  1. 15-20 Minutes
  • Lap 1 Warm up Pace
  • Lap 2 Jog cruve stride straight aways
  1. Leg and Hip Swings (each leg)
  • 10 front
  • 10 side

Each Drill is 20meters in length

  1. Toes walks (heels out)
  2. Toe walks (heels in)
  3. Knee to Chest
  4. Hamstring Puls
  5. Leg Cradles/Flamingos
  6. Lung with a twist
  7. Backwards lung with a reach
  8. Side Lunges
  9. A Skip
  10. B skip
  11. C Skip
  12. Butt Skips
  13. High Knees
  14. Gazelles

Hits

4×20 sec off/on

10/09-15

Core routine

 (x2 set)

Plyometrics and Core

1. Paw Drill (20-25 touches) on command.

2. Walking High Knees – 50meters, working on technique, not fast, landing on ball of foot

3. Butt Kicks – 20meters, correct form “hide the sole of your foot”

4. Standing Still Every 2nd Skip (45 seconds)

A.  Standing Still Every 2nd Skip (Fwd)

5. Mario Jumps

5. 60 seconds plank

6. 15 – 20 Push Ups