Exercise Videos: Running

Strength and Control
Mobility and Flexibility
Gym
Drills




Hip flexor activation in sitting


Sitting up straight with feet on the floor, tuck your tail bone in and lift your knee up 10 cm and control back down
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Hip external rotation in four point kneeling with theraband


4 point kneel position and place therband around your ankle with it tied on a chair leg, keeping the knee in contact with the ground, rotate the foot inwards feeling resistance from the band and control back out
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Hamstring curls with exercise ball/ TRX (double and single leg)


Lying on your back, place your legs on a swissball/ or feet in a TRX, with your knees straight, active your core and lift your bottom up, roll the ball in towards your bottom and control out
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Hamstring curls with theraband


Can be done in sitting, standing on lying on your tummy, active your core and tuck your tailbone in, bring the heel to the bottom feeling resistant against the band
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Single leg bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. Flatten your back into the ground and drive through your heels to lift your bottom off the ground.  Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.  
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ITB Foam Rolling


Side lying on a foam roller, roll up and down on the foam roller ensuring to stop just before you get to your knee and hip joint and not to cross over them.
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Lumbar rotations


Lying face up bend both knees to 90 degrees, keep feet and hips together and rotate knees and hips down to one side, then back up and towards the other
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Hip Flexor Stretch


Kneel Down, rotate pelvis posteriorly, tighten abdominals and gluteals and stretch the anterior thigh. Exercise designed to help improve hip flexor mobility.
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Piriformis Stretch


Lie on back, place left foot on right thigh and pull right thigh back towards you, Hold. Repeat on opposite side. Can also be done in sitting. Exercise desinged to improve Piriformis mobilty. This exercise can be very useful for breastrokers.
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Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
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Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
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Squat jumps


Standing with both arms up in the air, squeeze both glutes and squat down on your heels. Power through your glutes and drive straight up through your heels to explode up off the ground and land with your knees slightly bent. Maintain the position of your arms throughout exercise.
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Box jumps


keeping your toes pointing straight and knees over your toes, squeeze your gluteal muscles to jump onto the box, landing on the mid to front part of your feet, squeezing glutes again to jump off the box, landing in a squat with knees pointing over toes. Squeeze glutes until hip is extended again and heels are on the floor. Ensure back is kept flat when landing.
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Tiger walking


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest while reaching forward and planting your right hand. Repeat and alternate sides.
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Press up star


Begin in push up position with your back flat and shoulders back. Keeping your feet anchored, move your hands one at a time to the left as if rotating in a circle. Your back position should be maintained throughout this. Continue until you are back at your starting position. Repeat and change direction that you move in.
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single leg deadlift with rotation


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate at this point. Rotate your hip to the right so your left hip is facing up. Squeeze your right glute to maintain the position of your knee and slowly bring your hips back to being level horizontally. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Single leg deadlift


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
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Walking with drive through


When in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front foot, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. Alternate legs and repeat. It is important not to swing the back leg through until your body has been thrown forward.
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Standing drive through


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front feet, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
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Split leg squats


resting on the knee of your back leg with the front foot flat on the ground, ensure both knees are at 90 degrees and back is straight. Push up through the back leg whilst squeezing the glutes on your front leg to bring you up onto the front leg, focusing on keeping your knee in line with your toes and your toes pointing straight
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Hip twist


Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
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Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
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Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
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VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
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Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
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VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
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Double Leg Squats


keeping your toes pointing straight and knees over your toes squeeze your gluteal muscles as you come back up until your hip is extended again
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Foam rolling


learn how to self massage your muscles to promote recovery. We talk you through foam rolling your whole body.
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Close gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip towards from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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Open gate


Jogging lightly, take a few steps, bend your knee towards your chest and then rotate your hip away from your body. Place your foot back on the ground and begin jogging again. Alternate legs each time
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High knees


Jogging lightly, bend your knee sharply so that your knee is drawn as close as possible towards your chest. Alternate legs every few steps
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Heel flicks


Jogging lightly, bend your knee sharply so that your heel is drawn as close as possible towards your bottom. Alternate legs every few steps
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Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
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Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
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Directional lunge


keep your trunk and hip pointed forward while lunging forward and to the side to stretch different parts of your hip
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Running man


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Directional hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Ski hop


make sure to land on mid to front part of your foot, (foot pointing forward not outwards) with your knee pointng over your toes and your hips level (not collapsing in or turning inwards)
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Swing through with arabesque


feet pointing straight, knee pointing straight bending at the hip keeping your hips level and leaning your trunk forward parallel to the ground, squeeze through your gluteal muscles on the standing leg pushing your back into an upright postion
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Lunge with theraband


put theraband around the outside knee and step forward into a lunge position keeping your toes pointing straight and squeeze your gluts to ensure you knee stays over your toes. Then step back up onto your back leg
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Lunge with rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
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Lumbar rotation/glut stretch


This exerise is good for improing lower back and gluteal mobility. Laying on your back, keep upper body and chest flat on ground, bend one knee and use the opposite hand on the outside of that knee to pull it across your body, twisting through the hips and lower back to feel a stretch in the buttocks and back.
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Thoracic rotation


The thoracic spine is the middle section fo your spine and invovled the most in rotation of the spine. Sitting on your right thigh with a bent knee, place the left foot over on the outside of theright knee. Twist the shoulders towards the left, pushing back into the left knee with the right arm to feel a stretch in the mid back and left gluts.
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Adductor stretch


This is a stretch for your adductors which are important for hip mobility, and running activities, particularly those with change of direction. Sit with the soles of your feet together, hold your feet and slide them in twoards you then lean forwards, pressing your elbows down towards your knees to feel a stretch along the inside of your thighs.
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Double leg bridge with kick


This is a great exercise for gluteal control and strength. Bend knees to 90 degrees, squeeze gluteal and push hips up until body is flat, hold that postion and slowly kick one leg out straight keeping hips level. Return foot to ground and repeat other side.
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Pirformis stretch


The piriformis muscle is msulce deep in the buttock close to the sciatic nerve. Extra tension here can have repercussions for a range of lower back, hip and leg issues. Laying on your back, bend one knee and place opposite ankle across thigh, grab hold of the thigh of the bent knee and pull it towards your chest to feel a stretch deep in the buttock.
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Bounding


Bounding is the drill that improves the power of the propulsion phase of the running action. Using a short sharp action with the driving leg, explosively bound off the stance leg, driving the arm other knee up infront. Alternate legs repeatedly for 30 meters.
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Butt kicks


A running drill that focuses on the initial part of the swing phase. From a slow jog, whip the heel of one foot quickly up behind you to kick your heel into your buttock as snappy as possible. Take 3 more shuffle steps then repeat the other side. Contiue 20 meters
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B Skip


A running drill that focuses on the final part of swing phase, preparing the foot to make contact with the ground for propulsion. Also a great eccentric hamstring strengthener. Keeping tall, drive with the arms as you bring the opposite knee up to hip height, then push the foot out in front and then scoop the heel back to the gorund under the hips. Repeat with alternate legs for 10 meters.
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Nordic hamstring curls


Hamstring weakness is a precursor to hamstring strains, particularly in sprinting athletes. This is a great exercises to really improve hamstring strength as a preventative for msucle strains In kneeling position have someone hold your feet or place them under heavy object. Keeping body as straight as possible and hips extended, slowly lower body forwards to floor as far as possible before falling forwards to catch yourself on the floor. Start with ony a few reps for this exercise as you can be very sore afterwards.
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A Skip


A drill that concentrates on the front part of swing phase of running. Drive with the arms as you bring the opposite knee up to hip height, keeping tall and foot out underneath the knee, Repeat with alternate legs for 10 meters.
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Walking Lunges


A great exercise for glut max and hamstring strength, as well and pelvic control. Start with feet together, then step out with one foot and come down into a lunge position with your knee at 90 degrees keeping hips level and knee straight, the come straight up and through with the opposite foot.
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Double leg Squats with powerband


Squats are a great basic exercise to work the power muscles of the legs used for any anti-gravity exercise. Arms out in front, feet shoulder width apart, come down into a squat position keeping knees out over little toes, a neutral spine and weight through heels. Squeeze the gluteals on the way back up. Add band around waist tied behind you as progression.
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Self janda with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
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Neural mobilisation with stretch band


The neural system can be an underlying source of leg muscle or back tension. A lockerroom stretchband is a useful tool to assist in the mobilisation of these structures but should be done carefully and gently. Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up. repeat 10 bounces
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Rectus Femoris stretch


The rectus femoris is the longest part of the quadricep that runs across the front of the hip and knee. Mobility is needed in this muscle for sprinting and kicking activities. With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.
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Drive through


This is a great exercise to corodinate gluteal and calf activation with opposite leg hip drive for runners. With heels off the edge of a step/box, body leaning slightly into wall, squeeze glutsand come up onto your toes on one side as you drive the opposite knee up to hip height using your core to keep spine and pelvis steady.
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Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
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Foam roll the legs


You can assist in managing the tension in you leg muscles by regular foam rolling. Place the foam roller under any of your leg muscles, eg calve, hamstring, quads ITB, and using you body weight to compress the tender spots, slowly move your body over the muscles, spending extra time to work over areas of tension.
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Quadriceps stretch


This is a good stretch for increasing knee range of motion and managing tension in the quadriceps muscle at the front of the thigh. Standing on one leg with one hand holding onto something for balance, bend the opposite knee and hold onto foot with that hand, pulling the heel towards to bottom to feel the stretch in the quadricep at the front of the thigh.
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Hamstring stretch – seated


Hamstring mobility is important for mobility in many running and kicking sports, as well and lower back conditions. Sitting on the ground with one leg out straight, and the other knee bent out to side, reach slowly down leg towards toes evenly with both hands. Feel stretch behind thigh/knee.
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Hamstring stretch – standing


Hamstring mobility is important for mobility in many running and kicking sports, as well and lower back conditions. Standing with hips facing straight in front and one foot resting on something between hip and knee height, slowly reach towards toes with both hands evenly to feel a stretch in the back of the thigh/knee.
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Single leg squats


This is an important lower limb control exercises that requires ankle, knee and hip strength and stability. Stand on one leg with the other knee bent behind slightly. Keep hips level and facing forwards. Squeeze gluteals on and keeping your knee controlled over your 3rd toe, come down into a 1/4-12 squat.
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Crab walks


This is a fantastic exercise for improving the strength and control of you gluteus medius/minimus muscles, which are required for hip stability in running activities, particularly those with change of direction and landing. Place theraband around ankles, come into slight squat, keeping weight on heels. Step sideways slowly with control, keeping toes pointing forwards, keep hips level and feet no closer than shoulder width apart.
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Hamstring stretch with stretchband


Using the Lockerroom stretchband is an easy way to comfortably stretch the hamstring muscles. Hook stretchband around lower back, and under the arch of one foot. Slowly raise the leg, keeping knee straight andgenlty pull of band with hands to feel stretch in the back of your thigh/knee.
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Calf raises


Doulbe leg or single leg, have feet facing directly forwards, keep knee straight, and slowly lift heel off the ground coming onto toes ensuring you heel stays straight.
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Calf stretch


Mobility of the calf muscles is important for hip and knee function as well as good foot function. Keeping knee straight and foot facing straight forwards, place the ball of your foot on the edge of a step and drop the heel down slowly off the step. Feel the stretch in the muscle at the back of your calf.
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