STEP OVERS – KNEE

Knee height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Knee height running is primarily seen during max speed sprinting and is the final progression before integrating all 3 into a […]

STEP OVERS – SHIN

Shin height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Shin height running is primarily seen during medium pace runs but the pattern should also be learned before the height of […]

STEP OVERS – ANKLE

Ankle height step overs will teach the brain how to move at the ankle for efficient and economical running. Engraining the forefoot strike motor pattern will also prepare the ankle to maximise force production. Ankle height running is primarily seen during long, slow endurance runs but the pattern should also be learned before the height […]

STEP-OVER BUILD UP

Step over build up is an extremely effective drill to directly integrate and transfer the benefits of the step-over series drills into top speed running. Using this drill will provide context for the brain to seamlessly utilise previous patterns to improve running mechanics. General prescription: 3-6 sets, 20-80m.

JET BUILD-UP

The Jet build up is an extremely simple yet effective drill to teach the brain how to transfer from acceleration to top speed without leaking energy and wasting potential force production. General prescription: 3-6 sets, 20-80m.

ANKLE SKIPS

This introductory drill in the ankle series is used to improve coordination and motor patterning of the ankle complex to prep for acceleration and top speed. General prescription: 2-3 sets, 5-10m.

ANKLE BOUNDS

This progression in the ankle series is used to increase force production and motor patterning of the ankle complex to prep for acceleration and top speed. General prescription: 2-3 sets, 5-10m.

BOUNDING INTRO

Due to the intense nature of bounding, it is wise to begin with short, extensive bounds to get the joints, tissues and brain used to jumping from leg to leg. General prescription: 2-3 sets, 5-15m.

BOUNDING INTENSIVE

Now that the brain, joints and tissues have been exposed to extensive bounding, we can now increase the intensity of bounding by increasing the distance and decreasing ground contact time. General prescription: 2-3 sets, 10-20m.

A-SKIP STANDARD

A-Skips are useful for improving coordination, rhythm and motor patterning of the ankle complex producing plantar flexion during running mechanics. General prescription: 2-3 sets, 5-15m.

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