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Running

We take swimming lessons but we don't take lessons on how to run properly?

With correct technique you will run faster while preventing injury.

Strength

Strength training to prevent injury.

Speed

Bigger circles punching the ground.

The secret to speed development

Warmup

Dynamic warmup.

Loosen Up

Over a distance of 25m to 30m forward and back.

  1. Forward jog / backwards
  2. Forward skip / backwards
  3. Side hop arm swings
  4. Slide leg in front / switch legs
  5. Carioca Step Over / switch legs
  6. Side Kicks / switch legs
  7. 3 step lunge twist / backwards
  8. 3 step toe touch / 3 step pick ups back
  9. 3 step knee hugs / 3 step quad stretch
  10. Straight leg skips / walking kicks

Technique

  1. Butt kicks
  2. Heel over knee running
  3. Single quick Leg / switch legs
  4. Double quick leg / switch legs

Stationary

x10 each leg.

  1. Leg swings
  2. Inside leg swings
  3. Hurdle stretch

Build ups

Over 25m to 30m

  • 70% of max speed x 4
  • 80% of max speed x 4
  • 90% of max speed x 4
  • 100% of max speed x 4

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Warm Down

Recovery

Recovery workout on a rest day.

Flexibility

Context