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This series is here to make better athletes out of runners. This is going to make better runners!

Benefits from these drills:

  • Improved agility
  • Improved reaction time
  • Coordination
  • Better lateral movement
  • Increased strength
  • Increased power
  • Sports/trail specific movements

Watch the video and then scroll down to see how YOU can apply these drills.

The Drills

Alternating Step Ups: In a running motion step up with your right foot, then left foot and back down.  Be sure to change which foot leads.

Split Jumps:  In a jumping motion, start with one foot on curb and one on the bottom. Jump up and switch feet in air.  Speed up as you get better.

Explosive Split Jumps: Same as split jumps with the goals of jumping as high as you can on every rep.

Lunge Splits Jumps:  Same as above except each jump ends with a deep lunge.

Lateral Jumps: With one foot on curb and one foot on ground, continually jump up and down. The goal is for both feet to hit and leave the ground at the same time.

Explosive Lateral Jumps: Same as above but for height.

Traveling Drills:

Inside leg ups: Run along the curb and every other time your inside leg touches the ground be sure to step up on the curb.

Inside Leg Explosive Ups: Same as above but bound off each time you step up the curb.

Lateral Hop Ups: One foot on curb, one foot on ground. Hop up and down and be sure to gain ground moving forward. Both feet leave the ground and land together. Alternate the curb side foot land up and down every other hop.

Ways to implement

As before, three levels to add based on your level.

Note: The distance you see on the video is about 10 yards (30 feet).  It’s a good place to start but for the traveling drills going much longer would be fine.

50k

As usual, the 50k is the practice level. Focus on mastery.  To start, set the timer for 1 minute running for each of the 6 movements.  Don’t worry about the traveling drills for time, just practice them a bit to gain some mastery.  Give yourself the chance to mess up as often as you need.  Speed isn’t the goal and if you have to walk through, walk through until the nervous system catches up to your body!

50m

We are assuming you have a base skill level to do these without stopping for the most part.

In order for 30 sec each for 3 sets (Recommended to take 2 minute cooldown between sets):

  • Alternating Step Ups for SPEED!
  • Lunge Splits for DEPTH!
  • Split jumps for SPEED!
  • Explosive Split Jumps for HEIGHT!
  • Lateral Jumps for SPEED!
  • Explosive Lateral Jumps for HEIGHT!

100m

We are adding intensity and volume here.

One Minutes intervals same as the 50m workout but your cooldown is the traveling set.

In order for 1 min each for 3 sets (your cooldown between sets is below):

    • Alternating Step Ups for SPEED!
    • Lunge Splits for DEPTH!
    • Split jumps for SPEED!
    • Explosive Split Jumps for HEIGHT!
    • Lateral Jumps for SPEED!
    • Explosive Lateral Jumps for HEIGHT!

Cooldown with traveling curb drills:

For 1 minute each, ideally each way.

  • Inside Leg Ups
  • Explosive Inside Leg Ups
  • Lateral Hop Ups

Recover as needed but the goal is to keep moving without stopping or loss of form.

Like this type of post? Be sure to check out our post on adding jump roping to your training HERE!

Scott

Scott is the founder of Becoming Ultra and spends most of his time with his family and ideas to get people moving!