Last week we went through the pre-warm up activation – focusing on increasing mobility and strength before any run. This week we are going to go through a routine to prime the system for some fast running. This helps from a force production standpoint, and it also helps with the coordination skill of running standpoint. So these are some of the drills that I’ll do multiple times a week, always before harder runs or speed work, in conjunction with some strides a couple of times a week as well. The focus for all these movements is to be quick, soft on the ground and efficient.
- High knee
- Drive knee up quickly
- Butt kicks
- Keep motion as close to underneath you as possible
- Force is generated when our foot is on the ground – heel recovery is key
- A skips
- High knee skipping motion
- Can progress to double A skip (2 on each leg)
- B skips
- Leg goes up, out and down
- Focus on leg coming down directly under center of mass
- C skips
- Can start on one leg to learn the coordination
- Leg goes up and out
- Karaoke/Grapevine
- Option to drive knee higher as it crosses over
- Fast leg
- One leg cycles through quicker
- Focus on bringing heel up quickly & underneath
- Mario jumps/cherry picking
- for height
- Power skips
- short, fast, powerful skips
Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
