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
- Hamstrings stretch
- Lying figure 4 stretch
- Butterfly stretch
- Modified hurdler
- 10 Side lunges, 5 each side
- 10 Reverse lunges, 5 each side
- 20 prisoner squats
- 15 squats hold 15 seconds
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
- 50m-100m-150m200m-300m-350m
- 2 x 30m harness
WORK OUT – DISTANCE
- 1200m – 800m – 400m – 800m – 1200m
- 3 x 150m striders (maintenance portion of 1500m race pace)
STRENGTH
- 60-second full crunch
- 60-second bicycle crunch
- 60-second side plank each side
- 60-second full plank with alternate leg raise
- 60-second russian twists