SpeedRunner
TRAINING VIDEOS
(SELECTED EXERCISES FROM THE BOOK)
For complete photo-instruction for all exercises in these videos (and dozens more!), purchase the SpeedRunner book on this website, at your local bookstore, or online everywhere.
BATTLE ROPES - ALTERNATING WAVES
A great upper body strength & strength endurance workout. You can do battle ropes with synchronized or alternating waves--or make your own patterns.
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WEIGHT SLED PUSH
This is the top acceleration exercise for improving your "push" during the first 10 yards/meters of a sprint.
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WEIGHT SLED RUN
The weight sled run is a terrific exercise for improving your speed during acceleration's transition phase: yards 5-30 of your sprint.
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MED-BALL PUSH & SPRINT
A great exercise for teaching your neuromuscular system to build force, release it, and then harness that momentum as you launch into a sprint.
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PUSH-UP & SPRINT
This acceleration exercise helps you to develop first steps acceleration mechanics organically.
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ICKEY SHUFFLE
A terrific ladder, agility drill that targets quick foot plant, lateral movement, and lower leg coordination.
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DEPTH JUMP
This maximum velocity exercise ensures strong eccentric contractions upon landing, a powerful strentch-shortening cycle, oodles of stored elastic energy, and a max vertical explosion for the rebound jump.
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WEIGHT SLED CROSSOVER
This agility & strength exercise builds powerful hip abductors and adductors. Since both muscle groups contribute to horizontal stability, it also shores up your sprint form stability.
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HILL SPRINTS
Sprinting up a hill replicates acceleration's forward lean. You'll build power and horizontal force capacity for the entire distance, from beginning to end, of the 40-yard dash.
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ANKLE POPPERS
Ankle stiffness is a key to both acceleration and maximum velocity. As sprint expert J.B. Morin points out, running without stiff ankles is like driving a car with flat tires.
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BACKWARD RUNNING
Backward running plays an essential role in many sports--fading to catch a pop fly in baseball, backpedaling while defending a receiver in football, etc.
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3 QUICK STEPS
You'll emphasize quick foot plant and rapid leg movement in this nervous system drill.
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