Sets, reps and frequency
Complete three sets of 10 reps twice a week, along with a sprint session
Exercise 1: Resistance band lateral squats
Muscles: Outer and inner thighs, bottom (abductors, adductors, glutes)
Why do it?
Strengthening the supporting muscles during the running stride will reduce muscle fatigue
Technique:
- Tie a resistance band around a pole or secure object to form a loop
- Stand with your right shoulder facing the pole
- Place your left ankle inside the resistance band loop
- Step sideways with your left leg
- Perform a squat
- Step back to the centre position
- Complete one set before changing over
Watch points:
Keep the resistance band behind your fixated leg.
Exercise 2: Single-leg squat with single arm row
Muscles: Front thigh, bottom, upper back, core (quadriceps, glutes, rhomboids, lats, transversus abdominus)
Why do it?
Performing the running motion with extra resistance will strengthen the muscles and improve your speed
Technique:
- Tie a resistance band at chest height around a secure object
- Hold in your right hand, ensuring that there is some tension on the band
- Balance on your left leg
- Simultaneously squat with your left leg while pulling the resistance band back with your right
- Pull your hand back until your arm is next to your body in a right angle
- Return to the starting position
- Complete one set before changing over to the other side
Watch points:
Tighten your core muscle to aid your balance.
Exercise 3: Single-leg lunge jumps
Muscles: Front thighs, bottom (quadriceps, glutes)
Why do it?
This is a great exercise to improve strength and explosive power
Technique:
- Place your right leg behind you on a step and stand on your left leg
- Bend your left knee to perform a lunge
- Explosively jump up
- Upon landing go straight back into the lunge
- Complete one set before changing
Watch points:
Tighten your core muscle to aid your balance.
Exercise 4: Weighted squat jumps
Muscles: Front thighs, bottom (quadriceps, glutes)
Why do it?
The more explosive power you have the quicker you can accelerate and the faster your speed will be.
Technique:
- Stand with your feet slightly wider than hip width, holding a weight in each hand
- Bend your knees to perform a squat
- Explosively jump up
- Repeat the move as quickly as possible without losing technique
Watch points:
Focus on a point in front of you. Don’t look down at your feet.
Exercise 5: Lying glute lift
Muscles: Bottom, lower back (glutes, para spinals)
Why do it?
Activating your bottom during the running stride will help to propel you forward and optimise your running stride.
Technique:
- Lie on the floor
- Bend your right leg to form a right angle in your knee
- Pull your toes down
- Lift your knee off the floor without rolling or lifting your hips
- Complete one set before changing over to the other leg
Watch points:
Ensure that you can feel your bottom working and not your hamstring (back thigh). If you do feel your hamstring bend your knee more.
Exercise 6: Running mountain climber
Muscles: Shoulders, arms, hip flexors and core (deltoids, rhomboids, biceps, triceps, psoas muscles, transversus abdominus)
Why do it?
Get your core muscles and legs to work as a unit to improve your speed.
Technique:
- Place your hands about shoulder width apart on the floor
- Push your hips up in a pike position
- Bring your right knee in towards your right elbow
- Return your right leg and repeat the move on your left
- Start by walking the move before increasing the move to a run
- Alternate between right and left
Watch points:
Don’t do this move if you have high blood pressure
