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
REST: 60 secs, then back to 3a
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.