Week 3 - Effortless effort

Running easy

This weeks training emphasis is on learning to run easy, using gravity and body angle to help us glide along. By falling from the ankle joint and maintaining a forward body angle through a run or sprint helps you to take advantage of the free energy gravity provides to a runner.

Week Three Training:

This week we will incorporate three new activities into your program. First, wall drills with a fall and catch and then a knee drive variation, secondly fall and run will be your new starting technique in the running sets and lastly lateral push steps with a mini-band have been added to your strength workouts.

Athletic Warm-Up

No changes to your warm up, keep on rolling, stretching and activating every time you train! For a refresher you can go to the exercise library to make sure you are doing these drills correctly.

Drills & Skills

This week we are adding wall drills, a great exercise for developing body angle. You have two variations of these to do.

Fall and catch will help you get a sense and awareness of having just enough angle so as to fall forwards, but not so much that you start stumbling. While the knee drive variation is very much a progression of your stationary marching, but including some body angle as you hold yourself in position against the wall.

Running Sets

Fall and run

is a great trick to improve your body angle and posture when you are running, it helps keep your hips high and improve the ease of your running.

Strength Workouts

This week we will be including a lateral push step, one of our favourite exercises for developing strength in the glute med ready for some more intense agility drills in the coming weeks.

That’s it for week 3!

Remember to check out the exercise library for detailed instructions and demonstrations of each exercise. Then follow along with your workbook to complete this weeks training.