We have a page dedicated to running drill videos if you need a help understanding how to do these running drills properly so you get the full benefits. We have curated videos that are high quality and easy to follow instructions.
WARM UP
- 800 meter jog
- 100 meter back and forth dynamic job
- 2 x 30 meter back and forth side skips
- 2 x 30 meter carioca
MOBILITY
- Leg swings: 10 each, side to side and back and forth
- Hurdle work: 8 Fire hydrants each side
- Hurdle work: 8 circle hydrants each side
- Hurdle work: 10 Iron cross each side
- Hurdle work: 10 Scorpion each side
DRILLS
- 8 steps knee to chest. Jog/skip return x 2
- 8 steps quad stretch. Jog/skip return x 2
- 8 steps ankle pulp to hip. Jog/skip return x 2
- 20 meter high skip transition to run 20 meters x 2
- 20 meter A skips, run 20 meters x 2
- 20 meter pinocchio transition to 20 meter run x 2
- 20 meter high knees quick pace transition to run x 2
- 10 meter lunge to 10 meter jog it out
DYNAMIC STRETCHING
- 10 front lunge, 5 each side
- 10 reverse lunge, 5 each side
- 4 spider man stretch and reach 2 each side
- 5 inch worm
30 METER DRILLS
- Right leg fast leg for 30 meters x 2
- Left leg fast leg for 30 meters x 2
- Double right leg fast leg for 30 meters x 2
- Double left leg fast leg for 30 meters x 2
- Falling start x 2
- 3-point start x 2
WORK OUT – SPRINTER
- 2 x 450m rest 10 minutes between
- 3 x 150m buildups
WORK OUT – DISTANCE
- 5 x 800m, rest 3 minutes between
- 2 x 60m striders
STRENGTH
- 20 v-ups
- 10 single leg bridge each leg; squeeze glute
- 60-second side plank each side
- 10 single leg bridge each leg; squeeze glute
- 60-second russian twists