Strength and Drill Routines


Warm-Up Drills

We recommend this routine before most workouts and races.

Distance for the drills: 30-40m

  1. Side shuffle

  2. Karaoke (grapevine)

  3. Forward arm rotate (with A skip)

  4. Backward arm rotate (with A skip)

  5. Knee hold for 3 counts, take 5 steps. Alternate.

  6. Higher open

  7. High knee 

  8. Butt kick

  9. Backwards

  10. Strides (2 x 100m)


20/20

General Strength

This workout is great for general strength and recommended to do after easy and long runs. Do 20 reps of each exercise. (It's okay to start with 10-15 reps and build up to 20 as you get stronger.)

  1. Rocket Jump

  2. Superman

  3. Zulu

  4. Dead Bug

  5. Side Ups

  6. Toe Touch

  7. Ice Skates

  8. Lunges

  9. Gilbert Crunches

  10. Russian Dance with Knee Ext.

  11. V-Ups

  12. Push Ups

  13. Superman with Twist

  14. Low Level Bicycle

  15. Squats

  16. Mopac/Downtown (side lunges)

  17. Plank (one minute)

  18. Burundi Climb (Mountain climber)

  19. Singe Leg Squat

  20. Glide (walking lateral squat)


Mobility and lower body

These drills are good after a harder workout. It is more focused on mobility and less on strength.

  1. 5-10 x 100m strides

  2. Push ups (10)

  3. Squats (20)

  4. Stationary lunges. Front (5 each leg), lateral (5 each side)

  5. Walking side lunges (10 each leg)

  6. Backwards run. Heels touch the butt 2 x 30m

  7. A skips 30m

  8. Higher open / leg extension for 30m

  9. Skip for 30m

  10. Front leg swings 

  11. Lateral skip right 30m

  12. Lateral skip left 30m

  13. Trail leg. Circles on all fours (15 each leg)


Foot Drills

These are recommended after any run for a distance of 20-25m, or 30 seconds.

  1. Forwards Toe

  2. Forwards Heel

  3. Backwards Toe

  4. Backwards Heel

  5. Outside of Foot (toes curled in)

  6. Inside of Foot (toes curled in)

  7. Duck Walk

  8. Pigeon Toe

  9. Toes Curled Under Feet

  10. Flat Feet, Toes Pointing Up