Paul OHara

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Paul OHara

• Back on Track Sports Injury Physiotherapy
  Clinic

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Why Running Drills?
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• Break down the basic elements of running
• Make you think about technique
• Improve your basic technique
• Enable you to run faster

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Reduce Injury
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Before You Start!!!!
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!
The Vikings, of course, knew the importance of
stretching before an attack
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The Target Muscles
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Hamstrings
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Gluteals
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Hips
Calf
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Running Drills
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Fast Feet

• Stand straight
• Low knee lift
• move as fast as possible
• 20 seconds x 3

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Butt Kickers

• With this one your upper leg should remain
  reasonably still
• Aim to bring your leg up to your butt, not the
  other way around.
• Run for 20m x 3

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Lunges

• Keep an upright posture
• Take large steps
• Knee should not touch floor
• hold for 1 second before next step
• 10 x 3 sets

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Cross-Overs

• Alternate legs crossing
• Work for speed Co-ordination
• 20m x 3

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High Knees

• Aim to bring knee as high as possible
• Start slowly at first then build up speed
• 20 slow then 20m fast

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Straight Leg Drills

• Keep upright
• Legs straight with slight bend in knee
• 20m x 3