Warm-Up Drills

running_warm-ups.docx

Stride Technique

Strides - How to Run Strides (short accelerations)

High Knee Bounds - Improves powerful knee drive and explosive extension of the hips, knees and ankles. Leading to gains in areas such as vertical jumping and faster leg turnover.

High Knee Sprints

1. Set the first cone at five yards and the second cone another ten yards.

2. With the O or D-Ring near your back’s midline, perform high knees with opposite arm drives as fast as possible.

3. As you gain ground, make sure your partner is providing strong resistance.

4. At the five yard cone, your partner will release you, then sprint ten yards through the third cone.

5. Perform this drill for 10 reps.

Shin Splint Prevention

Duck Walks (Walk forward for 20 feet with toes pointed up, only heels touching ground. 4 times
Side Foot Walk: On outside of foot first, then inside of foot. Same sets as Duck walks

Running Hills as Speed and Endurance for Sprints

Running uphill has a bit of a reputation for being an uphill struggle. But there are some serious benefits to uphill running that you might not be aware of. Whether you’re looking to improve your performance or add some variation to your training routine, here are seven great reasons to push on when the going gets steep. https://www.on-running.com/en-us/articles/7-reasons-you-should-be-running-uphill

1. Endurance and Speed 2. VO₂ Boost 3. Calories 4. Strength 5. Competition

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