MOBILITY

HIP MOBILITY MEASURES:

• Hold 90 Degree hip rotation when kneeling (full circle fire-hydrant rotations)
• Improve rotation or flexion in these 4 tests: https://www.youtube.com/watch?v=syai-30jRgE
• Improve relaxed distance to floor in FABER test: https://www.youtube.com/watch?v=NMrnVlPboi8
DAILY QUICK SESSIONS – ESPECIALLY GOOD AFTER A RUN
A. ***8 min great hip mobility stretches https://www.youtube.com/watch?v=jj2AAH6jbHk
B. ***6 min (after skip first 1:45 min explanation) quick and good daily hip mobility
https://www.youtube.com/watch?v=R5lXp4wAzek
C. ***15 min yoga release hips & hamstrings https://www.youtube.com/watch?v=t_PhU-jMPRM
D. **10 min good quick yoga stretch https://www.youtube.com/watch?v=KsVwAs9LriQ
E. **10 min Good white room orange mat 10 min pilates/yoga combo
https://www.youtube.com/watch?v=jBgD7N_7K7w
PILATES (STRENGTH & MOBILITY):
F. **25 min pilates “guacamole” https://www.youtube.com/watch?v=RDQmnzuE2q4&t=4s
G. ** 32 min Pilates full body https://www.youtube.com/watch?v=DXsYbCuouo4
H. ** 33 min pilates core, glutes, hips https://www.youtube.com/watch?v=FQRoS0KsQBo&t=4s
I. *18 min good running strength: https://www.youtube.com/watch?v=ROCwc3O9SBI
J. ***18 min Australian Hips & glute opening: https://www.youtube.com/watch?v=l06ZZ5I2KVQ
K. **20 min Good hips & glutes pilates: https://www.youtube.com/watch?v=RZgIv9tVvLE
L. *11 min glutey focus: https://www.youtube.com/watch?v=Y8F608yf67Y
M. *15 Min Core/Pilates https://www.youtube.com/watch?v=xRMnGxfEZaI
N. *20 min British dude pilates core: https://www.youtube.com/watch?v=3sMtWb-k9cE
YOGA/PILATES FLOW COMBO (STRETCH & MOBILITY):
O. **20 min good yoga flow https://www.youtube.com/watch?v=W5dkeP3GxtU
P. ***30 min Pilates flow https://www.youtube.com/watch?v=Xsi9JeAtuh0
Q. ***20 min yoga for hips https://www.youtube.com/watch?v=nBmwPjZ_B3w
R. **20 min nice slloowww stretch https://www.youtube.com/watch?v=E0gNpNWXCKs
S. **23 min Pilates flow/yoga stretch https://www.youtube.com/watch?v=S8Q894UuMLw
T. ** 37 min Pilates flow https://www.youtube.com/watch?v=bIMIBWmjMco
U. ***26 min good runners hip Pilates/stretch https://youtu.be/Ael0aXab4Ac
SHORT GOOD STRENGTH & CORE (can be done with other Pilates/Yoga):
V. 10 min CORE BLAST! https://www.youtube.com/watch?v=dJlFmxiL11s
W. 10 min quick strength & mobility for runners: https://www.youtube.com/watch?v=3ZPdQgLchok
STRENGTH DRILLS “HOW TO”:
5 Excellent drills for runners with explanation: https://www.youtube.com/watch?v=2lR-9qy3hfg
Another good “How to” strength for runners: https://www.youtube.com/watch?v=rrD6rciTq-s
SPEED & ECONOMY
FAST TWITCH VS SLOW TWITCH: Article - https://www.healthline.com/health/slow-twitch-muscle-fibers
Short Basic Video - https://www.youtube.com/watch?v=3xTjnwo2S2A

Understanding how fast twitch and slow twitch muscle fibers operate is important because you want to
develop speed and economy without compromising your slow twitch muscle development by engaging the
intermediate muscle fibers for endurance and not strength and explosiveness. Training and developing slow
vs fast twitch muscle fibers is unfortunately mutually exclusive, the more you push one the more you lose the
other. That’s where form and economy come in. The goal is to run with the stride and efficiency of a sprinter
but the heart and muscle fibers of a marathon runner!
RESOURCES:
Here are some key economy drills and how to do them. When done properly they will take a little while but
they’re an important part of the workout, try to avoid, “just getting through the drills” way of thinking.

• Walking Lung
• Leg swings (forward & back and side to side across) 10 each per leg (40 total)
• High Knee skips/march
• Straight Leg Strides
Good overview of form keys and explanation of these last 4 drills (don’t worry about pacing at the end):
https://www.youtube.com/watch?v=djkpnQG5DgA

• High Knees
• Butt Kicker
• Cherry Pickers
• Side Skips
Here’s a good video showing good form for these last 4 and hurdle drills (do when you can):
https://www.youtube.com/watch?v=aulXzoCCxc8

• A-Skips
• B-Skips
How to A-Skip: https://www.youtube.com/watch?v=0fz4tO3IDzU
How to B-Skip: https://www.youtube.com/watch?v=JeMBzS2ctK8
Good quick example of both: https://www.youtube.com/watch?v=A7r6yCpmSrA
A-Skip build up: https://www.youtube.com/watch?v=n4fRdjhHVJA
Good general running form discussions:

• Form for long runs - https://www.youtube.com/watch?v=R7TpxcNwkgQ&t=284s

• Good lean forward vs bad lean forward - https://www.youtube.com/watch?v=uKuChNY5B2M
• Good overall form & posture - https://www.youtube.com/watch?v=brFHyOtTwH4
• Eliud Kipchoge form analysis - https://www.youtube.com/watch?v=andAaS6Lyc8
• High foot - https://www.youtube.com/watch?v=sIxAoC8P8zg&t=0s
• Increasing stride length - https://youtu.be/PRkw6Hg4N2Y
 WORKOUT CHEAT SHEETS

BLUE – SKILL SET WORKOUT GOLD – SKILL SET WORKOUT

• 5 Min Easy Warmup Run • 5 Min Easy Warmup Run
• Warmup Line Drills (not dynamic) • Warmup Line Drills (not dynamic)
• Leg Swings (FB X 10 & SS X 10 each leg) • Leg Swings (FB X 10 & SS X 10 each leg)
• Hurdles (if available – quality form) • Hurdles (if available – quality form)
• Walking Lunge X 20m • Walking Lunge X 20m
• A-March x 10m • High Knees x 20m
• A-Skips x 20m • Butt Kicks x 20m
• EZ Skips x 20m • Straight Leg Striders X 20m
• High Knees x 20m (sprint out 25-30m) • A-Skips x 20m (sprint out 25-30m)
• Butt Kicks x 20m (sprint out 25-30m) • B-Skips x 20m (sprint out 25-30m)
• Skips for Height x 20m • Skips for Height x 20m
• Skips for Distance x 30m • Skips for Distance x 30m

RUN WORKOUT RUN WORKOUT

12 MINUTE SCAM - END WITH 30 SEC EACH OF: 12 MINUTE SCAM - END WITH 30 SEC EACH OF:
• 5 Of Your Favorite Core • 5 Of Your Favorite Core
• Glute Bridge • Glute Bridge
• Alternating Quadruped (Bird Dog) • Alternating Quadruped (Bird Dog)
• Toes Up – Heels Up • Toes Up – Heels Up
• Airplanes Toe Touches (Each Leg) • Airplanes Toe Touches (Each Leg)
• Fire Hydrant (Each Leg) • Fire Hydrant (Each Leg)
• Scorpion • Scorpion
• Cat – Cow • Cat – Cow
• Downward Dog • Downward Dog
• Upright Pidgeon • Upright Pidgeon
• Dead Pidgeon • Dead Pidgeon
• Foot Down Vertical Knee Pidgeon – Reach Sky x 3 • Foot Down Vertical Knee Pidgeon – Reach Sky x 3
• Go Back to Down Dog & Do Other Side Pidgeons • Go Back to Down Dog & Do Other Side Pidgeons
• Butterfly • Butterfly
• Hip Rolls • Hip Rolls
• End w/Any Other Stretches You Feel Like You Need End w/Any Other Stretches You Feel Like You Need
Dynamic Drill Definitions
1. Leg Swings -While holding onto a fence or other object for balance, first stand with your side to the
fence and swing forward and back in big easy swings for 10 reps. Then turn and face the fence and
swing your leg from side to side in big easy swings as far as you can go for 10 reps. Repeat for other
leg.
2. Walking Lunges – With big arms take as large of a step forward as you can and go down into a lunge
until your back knee touches the ground and your front knee should be bent at least 90 degrees with
your forward shin vertical. At the bottom drive your hips forward slightly to get full extension of your
hip flexors
3. A-March -Cue to bring thighs to parallel and shins to perpendicular to the ground. Dorsiflexion in the
foot to strike ground on mid foot. Drive foot into the ground forcefully with contact being directly
beneath the hips & getting full extension from ankle through hips. Arms should be moving in unison
maintaining between 90 and 120 degree angles. Movement coming from shoulders.
4. A-Skip -Same cues as A-March but skipping motion should increase the speed of arm action and the
drive off the ground.
5. B-Skip -Same as A-Skip but leg kicks forward (“kick down the door”) at top of leg motion and should
snap back down to “claw” at the earth, maintain good matching arm speed & motion.
6. High Knees/Butt Kicks -Maintaining the same leg angles started in A-March/A-Skip, high knees and butt
kicks transition to more forceful and dynamic ground strikes. The object is to be fast vertically into the
ground while not moving fast horizontally down the track. I group high knees and butt kicks together as
the movements should look very similar on the frontside with the only difference being butt kicks will
focus more on pulling the heel to the butt.
7. EZ Skips -Just as it sounds, skipping in a very “easy” motion. Arms are swinging light and easy, leg
angles are the same, just not very dynamic. Focus is more on getting full extension with the back leg
that is connected to the ground.
8. Skips for Height and Distance -Skips for height are a dynamic movement where the athlete is driving
with high force off the ground and getting as much height as possible on each skip. Skips for distance
will focus on driving the lead leg out and covering as much ground as possible on each skip. As always,
leg angles remain the same in order to keep focus on frontside action with thigh & shin angles in order
to create proper