Week 3 - Effortless effort

Running light, and now running easy, learning ways to use less effort in your running and movement.

Building on your lighter running technique, we now introduce curved movements and elastic power.Each week builds upon previous skills while adding new elements.

This week introduces curved running patterns that more closely match sport-specific movements, while developing elastic power for faster acceleration and deceleration.

Tasks for this week:

  • Two new drills:
    • S-runs (curved sprinting technique)
    • Double leg springs (plyometric power and elasticity)
  • Focus on maintaining light feet while changing directions

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This weeks training

Introducing Curves: Building Sport-Specific Speed

While straight-line speed is important, most sports require the ability to change direction while maintaining velocity. This week, we bridge the gap between basic running technique and sport-specific agility by introducing curved running patterns.

The skills you've developed in Weeks 1 and 2 – proper foot strike, light ground contact, and efficient body positioning – now serve as the foundation as we add complexity to your movement.

Why Curved Running Matters

In team sports, you rarely run in straight lines. Basketball, soccer, football, lacrosse, field hockey – all require the ability to curve, cut, and change direction while maintaining speed. Even track athletes need to master curved running for turns in longer races.

Curved running develops several critical athletic qualities:

  • Body lean - Learning to angle your body against centrifugal forces
  • Foot placement - Positioning your feet to maintain traction during directional changes
  • Outside/inside leg coordination - Different roles for each leg during turns
  • Visual processing - Maintaining awareness while navigating a non-linear path

Most importantly, curved running teaches you to maintain your "light feet" technique even when movement patterns become more complex.

S-Runs: Mastering the Curve

S-runs are your introduction to controlled directional changes. The "S" pattern requires gradual changes of direction while maintaining running speed and proper mechanics.

When performing S-runs:

  • Start with gentle curves - This isn't about sharp cuts yet
  • Lean your entire body into the turn, from ankles to head
  • Keep your cadence consistent throughout the pattern
  • Maintain midfoot striking even as direction changes
  • Stay relaxed through your upper body

Common mistakes include:

  • Leaning only from the waist (creates inefficient torque)
  • Slowing down significantly during direction changes
  • Reverting to heel striking during the curves
  • Tensing the shoulders and arms

Focus on smooth, gradual transitions between curves. The S-run teaches your nervous system how to adjust your running mechanics for non-linear paths – a crucial skill for any field or court sport.

Double Leg Springs: Building Elastic Power

The second new element this week focuses on developing the spring-like qualities in your feet, ankles, and calves that enable powerful, efficient movement.

Double leg springs are a fundamental plyometric exercise that teaches your neuromuscular system to:

  • Store and release elastic energy in your tendons and muscles
  • Minimize ground contact time during bouncing movements
  • Maintain midfoot/forefoot contact under load
  • Coordinate your entire lower body in a spring-like action

When performing double leg springs:

  • Keep your knees slightly bent throughout
  • Land on your midfoot, never your heels
  • Bounce rhythmically with minimal ground contact time
  • Use your arms to assist the movement
  • Focus on quick, elastic rebounding rather than height

This exercise directly develops the elastic qualities that make running feel "light" and effortless. The Achilles tendon and calf complex serve as powerful springs when used correctly – storing energy as they stretch and releasing it as they recoil.

Elite runners often appear to float above the ground because they've mastered this spring-like action. Double leg springs help you develop this same quality in a controlled, progressive manner.

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Connecting the Elements: Light Feet in All Directions

The key focus this week is maintaining your light, efficient running technique even as movement patterns become more complex. As you practice S-runs, consciously apply all the principles from Weeks 1 and 2:

  • Midfoot striking during curves
  • Quick cadence throughout direction changes
  • Minimal ground contact time on all surfaces
  • Proper body lean from ankles to head
  • Relaxed upper body even during more challenging patterns

The ability to maintain proper technique during varied movement patterns is what separates good athletes from great ones. Anyone can run with good form in a straight line on a perfect surface – maintaining that form during game-like scenarios is the true test of skill.

Progressing Your Training

Check your workbook for the specific sets, reps, and intensities for all components this week. As always, record your observations about how your movement feels as you integrate these new elements.

By the end of Week 3, you should feel more comfortable changing direction while running, and should begin to sense the spring-like qualities developing in your lower legs.

Continue to Week 4 →

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