On January 9 I started doing simple drills to increase leg / glute strength. This was the first step towards increasing my running speed. On January 19 I met with my coach, Capt. Jackal (not his real name) for the second time and he gave me more homework assignments in the form of mobility drills.
The concept is simple. Build strength and power by doing specific exercises. Once the power has been established, we will further unlock my potential by adding more exercises and then eventually speedwork. As the Jackal outlined the drills, he told me that there would be no days off. There are two sets of drills, and they are done on alternate days. As a run streaker I am familiar with the concept of No Days Off, so this won’t be a huge issue for me.
The drills are simple, so simple in fact that it doesn’t even feel like I am working hard enough. Jackal assures me that these exercises pack a big punch and will result in big gains.
I have listed the exercises below, for my own benefit so I can review as necessary. In the few weeks since I have started, I can already feel my body becoming more flexible and strong.
Stay tuned.. next up is Hill Drills.
Pre – Run Drills
- Stork Stretch Walk
- Lunge , Twist from hip, ( 5 each side)
- Side / front leg swings
Post Run ( do drills on alternate days.)
- 2 x 20 squats, tense glutes
- 10 weighted squats
- 20 alternate Walk Lunge, pushing off with power
- 5 each side, Skater squats
- 3 each side, single leg bridge with dorsiflexion , hold 3 seconds
- one leg stand on Bosu Ball, 60 seconds
- 20 heel /toe pivots on Bosu Ball
- 20 squats on Bosu Ball
- 2 x 10m walk on high toes barefoot
- 2 x 10 m walk on heels in shoes.
Mobility Drills ( Every Day)
- Wall hurdles , 20 each side
- Leg swing, front and side, 10 each side
- Hip circles, 15 each direction