Running Drills 2

These drills will work your running mechanics and speed. Do them 2-3 times a week before a run--when you are fresh. Beginners start with on round of each. As you become more advanced, try 2-3 rounds of the drills. These drills can be done anywhere(like at the park) and require no equipment. Repetitions are for each arm or leg. Now go out and get fast!
Exercise   Manual-Notes (if any)
Skip (A-Rhythm)
Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x20       
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 x20       
2        
3        
4        
5        
 
Standing Running Form
Starting Position: Stand with feet together.
Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed.
Your hands should come up to about shoulder height and should go past your hips in the back.
The arms should be moving in a straight line without crossing across the body.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x20       
2        
3        
4        
5        
 
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x15-20       
2        
3        
4        
5        
 
Alternating Split Squat
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 x15       
2        
3        
4        
5