POWER DRILLS

3A. PLYO POGO JUMP

REPS: 15 REST: Straight to 3b

Starting on two feet, spring up as high as you can, maintaining straight legs.

Force production and absorption is key when running – this drill trains both.

Target a dynamic ground contact and springy rebound with each rep.

3B. ALTERNATING GLUTE MARCH

REPS: 10

REST: 60 secs, then back to 3a

SETS: 3

Set up in a hip thrust position on the floor and lift one foot off the floor at a time.

Focus on stability through your pelvis with each leg lift and maintain extension at the hip throughout.

CHECK OUT THE MOVEMENT BLUEPRINT'S RUNNING FOUNDATIONS PROGRAMME AT THEMOVEMENTBLUEPRINT. CO/RUNNINGFOUNDATIONS