Running Drills

These are some good speed and agility drills to do before a training run during the week. When using the supplementary drills below for running. Be sure to do the drills after being warmed-up first (5-10 minutes) Rest 1-2 minutes between drills. These drills will help to build speed and improve your running mechanics. Beginners may want to check with Wellness Center staff first. Enjoy!
Exercise   Manual-Notes (if any)
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Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground.
Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat.
Continue this bouncing, alternating motion until desired repetitions are met.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 20-25       
2        
3        
4        
5        
 
Step Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.

Trainer's comments:
Start with a low obstacle.
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
2        
3        
4        
5        
 
Fast Feet on Box
1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 15-20       
2        
3        
4        
5        
 
8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
2        
3        
4        
5        
 
Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 25-30       
2        
3        
4        
5