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WELCOME
RUN LIKE AN ATHLETE
We're excited to help you achieve your running goals.
Welcome to the "Just Like an Athlete" community!
We’re excited to have you join us as we work towards injury-free running and improved performance.
Get ready to train like a pro!
Running Drills: How to Execute Correctly
PLEASE WATCH FIRST
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Before beginning your drills, please watch the 3 minute video which will give you some valuable pointers for how best to execute your running drills. The drills are progressive and are separated into entry level, which requires basic coordination, and advanced, which requires a greater level of skill and strength. At the end of the video is some advice on how to perform the drills in your program that have a rotational recovery phase.
Running Drills: Entry Level
DRILL 1: A SWITCH
Begin with 2 x 10m progressing to 3 x 15m
The purpose of the A switch is develop a stable ground contact directly below the hip. focus on staying tall and driving your knee upward as fast as possible to generate the switch
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DRILL 2: HIGH KNEES
Begin with 2 x 20m progressing to 3 x 30m
Focus on staying tall with an ever so slight forward lean. drive the knees up to horizontal in between short sharp ground contacts through the forefoot.
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DRILL 3: FAST FEET
Begin with 2 x 5m progressing to 3 x 10m
For this drill you are halving the level of knee lift and doubling the frequency of contacts. this is a pure quickness drill!
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DRILL 4: ROTATIONAL BUTT KICKS
Begin with 2 x 20m progressing to 3 x 40m
This drill helps develop an efficient recovery phase by activating the hamstrings and bringing your foot the most economical route back to the ground.
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DRILL 5: STRAIGHT LEGS
Begin with 2 x 20m progressing to 3 x 30m
This drill helps activate the posterior chain (glutes hammies and calves) a particularly useful drill if your are quad dominant or tend to heel strike.
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Every purchase will be donated to Sydney Children's Hospitals!
STRENGTH & CONDITIONING
Designed with the athlete in mind. These workouts will help you develop strength and muscular endurance needed for peak performance.
RUNNING
DRILLS
Improve your running form, speed and efficiency with drills tailored to enhance your performance on the track or trail.
PLYOMETRIC
DRILLS
Boost your explosive power and optimal stride length with plyometric exercises, essential for improving your running speed
INJURY
PREVENTION
Focused on longevity. These workouts provide the enhanced mobility, stability and function required to stay well-ahead of the most common running related injuries
Running Drills: Advanced
IN ADDITION TO YOUR ENTRY LEVEL DRILLS:
DRILL 1: A SKIP
Begin with 2 x 20m progressing to 3 x 30m
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DRILL 2: ROTATIONAL HEEL FLICKS
Begin with 1 x 20m (slow) per side progressing to 2 x 40m full speed shuffling per side
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DRILL 3: SPRINTERS BOUND
Begin 2 x 20m progress to 3 x 30m
Access the Complete Program Package
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Every purchase will be donated to Sydney Children's Hospitals!
Plyometric Drills: Entry Level
DRILL 1: MINI HOPS
Begin with 2 x 20m progressing to 3 x 30m
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DRILL 2: HIGH SKIPS
Start with 2 x 8 jumps progressing to 3 x 20m
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DRILL 3: POGOS
Start with 2 x 10 jumps progressing to 2 x 15 jumps
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DRILL 4: BROAD JUMPS
Start with 2 x 6 jumps progressing to 3 x 20m
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Access the Complete Program Package
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3 x Strength & Conditioning Programs
2 x Running Drill Programs
2 x Plyometric Drill Programs
Injury Prevention Programs
Every purchase will be donated to Sydney Children's Hospitals!
Plyometric Drills: Advanced
IN ADDITION TO YOUR ENTRY LEVEL DRILLS
DRILL 1: SINGLE LEG PAUSED HOPS
Begin with 1 x 5 jumps per leg progressing to 2 x 8 per leg
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DRILL 2: TUCK JUMPS
Begin with 2 x 6 tucks progressing to 3 x 8
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DRILL 3: ROTATIONAL SINGLE LEG HOP
Begin with 2 x 6 jumps per leg progressing to
2 x 10 jumps per leg
Access the Complete Program Package
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Every purchase will be donated to Sydney Children's Hospitals!
Conditioning : Entry Level Program
Circuit of seven exercises designed to develop strength and conditioning for both sprinting through long distance. this program is roughly 25 mins long and is designed so that you do not require any gym equipment.
Access the Complete Program Package
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Every purchase will be donated to Sydney Children's Hospitals!
Conditioning: Intermediate Level Program
Every purchase will be donated to Sydney Children's Hospitals!
Circuit of seven exercises designed to develop strength and conditioning for both sprinting through long distance. This program has more advanced exercises with longer work periods and shorter rest breaks. The workout is roughly 25 mins long and is designed so that you require minimal, if any, gym equipment.
Conditioning: Advanced Level Program
Best Value
Access the Complete Program Package
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Every purchase will be donated to Sydney Children's Hospitals!
This circuit of eight exercises is designed to develop strength and conditioning in already well conditioned sprinters and distance runners This program has more intensified exercises. The workout is roughly 30 mins long and is designed so that you require no gym equipment.