Backward Extensions Drill

Turn away from your target (or direction you are running) and run backwards extending your legs as far as they will reach. The goal is to get as much backward extension as possible to help develop fast twitch muscle, hamstrings, quads and hip flexors.

Running backwards exerts much more work on the quadriceps muscles. This can compliment the burden put on a runner's hamstrings. Remember to emphasize reaching back with each stride. Proper form is essential to shaving seconds off of race times.

High Knees Drill

Striders helps to lengthen the stride whereas this drill helps to quicken the stride and add more power to your running. It is the second important key to faster running. Keep your back and shoulders straight and slightly arched, arms bent at the elbows at a ninety degree angle and hands and head pointed straight ahead. Run twenty yards and extend your knee as high as you can on every stride.

Take small quick steps, shorter than a normal stride, and emphasize getting as much height as you can with the knee.

Push off with the calves and drive the knee as high as possible. You should take twice as many strides as it normally would take to cover 20 yards. Make sure to drive the arms as fast as possible and breathe throughout the exercise.

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Warm Up- Any slow movement between 2-5mins which will get you sweating a bit and muscles to feel warmer. Eg. Jog, skippin, jog on spot, burpees, stair run etc.

A few stretches are conducted when muscle’s feel warmer. Basic stretches. Not held long.

When in doubt about something. Don’t!!

Warm Down- Intake something nutritious immediately after conclusion of exercises. Static stretches with good posture.

Core circuit:

Sit-ups- Bottom and back on ground, Arms crossed across chest, leg’s are bent at 45’ or further, only heel placed on ground, smooth controlled lift of the back off the ground through contraction of the abdominal muscles and smooth controlled movement back down. Try to come up and down with no hunch in the back (As straight as possible)

Superman- Lie on stomach, Arms and leg’s stretched out, arms and leg’s lift simultaneously up and down. Repeat over. 

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