Running Drills

Try the drills below on the days you do your cardio workouts. Start with one sequence--minimal breaks in between activities. Work your way up to 2-3 sets. Remember, when doing elasticity/plyometric drills you want to have control over the movements. Light touch is key--quiet--not stomping or clunking.
Exercise  
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.



 
Sets Reps Weight/
Resistance
Tempo Time
1       2-3 min. 
Alternating Split Squat Jump
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.



 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
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.


 
Sets Reps Weight/
Resistance
Tempo Time
1 20-30       
Actual Done
1        
Two Foot Zig Zap Hops
1. Stand to the left of the ladder approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.


 
Sets Reps Weight/
Resistance
Tempo Time
1 10-20       
Actual Done
1        
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Trainer's comments:
Try not to let your butt bounce up and down.
Sets Reps Weight/
Resistance
Tempo Time
1 15-20       
Actual Done
1