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. A-Skip

  7. B-Skip

  8. C-Skip

  9. High knee 

  10. Butt kick

  11. Backwards

  12. 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 Dead Lift

  20. Glide (walking lateral squat)


Mobility and lower body

These drills are good after any workout.

  1. Push Ups (10)

  2. Squats (20)

  3. Stationary Front Lunges (10 per leg)

  4. Fire Hydrants—Knee Circles on all Fours (10 per leg)

  5. Knee hold for 3 counts, take 5 steps. Alternate (10 per leg)

  6. Walking Side Lunges (10 per leg)

  7. Front/Back Leg Swings (10 per leg)

  8. Side to Side Leg Swings (10 per leg)

  9. A-Skips (20 per leg)

  10. B-Skips—Higher Open/Leg Extension (20 per leg)

  11. Strides (3x100m)


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