Strength and Drill Routines
We recommend this routine before most workouts and races.
Distance for the drills: 30-40m
Forward arm rotate (with A skip)
Backward arm rotate (with A skip)
Knee hold for 3 counts, take 5 steps. Alternate.
Strides (2 x 100m)
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.)
Russian Dance with Knee Ext.
Superman with Twist
Low Level Bicycle
Mopac/Downtown (side lunges)
Plank (one minute)
Burundi Climb (Mountain climber)
Singe Leg Squat
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.
5-10 x 100m strides
Push ups (10)
Stationary lunges. Front (5 each leg), lateral (5 each side)
Walking side lunges (10 each leg)
Backwards run. Heels touch the butt 2 x 30m
A skips 30m
Higher open / leg extension for 30m
Skip for 30m
Front leg swings
Lateral skip right 30m
Lateral skip left 30m
Trail leg. Circles on all fours (15 each leg)
These are recommended after any run for a distance of 20-25m, or 30 seconds.
Outside of Foot (toes curled in)
Inside of Foot (toes curled in)
Toes Curled Under Feet
Flat Feet, Toes Pointing Up