Run Improvement


Run Improvement Exercises

Jump Squats

Start: Stand with your feet shoulder-width apart, knees slightly bent and toes pointing forward.  Position your arms at your sides, elbows slightly bent and palms facing inward.

Actions:

1) Bend forward at your hips and bring your arms behind you. 

2) Jump vertically as high as you can, arms extended overhead.  As you land, squat until your knees bend 90-degrees and your hips move back as if you are sitting in a chair.

3) Return to position 1) and repeat until your goal is reached.

Ski Jumper

Start: Stand with your feet together, knees slightly bent and toes pointing forward.  Position your hands on your head, fingers interlocked.

Actions: While keeping your abdominal muscles tight, bend your knees and hop to the left 2 or 3 feet, landing with knees slightly bent.  Quickly perform the same hop back to your original position.  Continue until your goal is reached.

Run Improvement Drills

Foxhole Push-Up Sprint Drill

Start: Lay down on your stomach, arms bent and hands placed in the ground beside your chest, feet flexed and together or up to 12 inches apart.

Actions: Using your arms, push off of the ground quickly, bend your legs and sprint forward 10 yards.  Crouch your body, turn toward the direction you came, lower your body to the ground and perform a push-up. Repeat the actions and sprint in the opposite direction until you reach the start point.  Return to the start position and repeat until your goal is reached.

Running Interval Training

Perform a thorough stretch and warm-up.  On a treadmill or long track, run at a moderate speed for 30 seconds and sprint as fast as you can for 30 seconds.  On a short track, sprint on the straight stretches and run at a moderate speed on the curves.  Repeat until your goal is reached.