Strides & Drills

Strides & Drills Routine:

1 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)

2 - Heel, Toe Walk - 15m - front & back (pop up on your toes as you roll from heel to toe)

3 - Heel, Toe Skips - 15m - front & back (bouncy)

4 - High Knees - 15m - front & back, left & right (on the balls of your feet)

5 - Butt Kicks - 15m - front & back, left & right

6 - Walking Lunges - 15m - front & back (knee shouldn't pass the toe - keep knee off the ground, but close)

7 - Carioca - 15m - left & right side

8 - Carioca w/High Knees - 15m - left & right (left knee high as it crosses the body)

9 - Double-Leg Hop - 15m - front & back, left & right (easy hops with arm action)

10 - Double-Leg Hop for Distance - 15m - down & back (controlled, long jumps with arm action)

11 - Single-Leg Dot Drill - the jump routine is: forward, home, left, home, forward, home, right, home. That equals one circuit…do 5-10 circuits with each leg (not fast, under control is more important)

12 - Strides - 3 x 50m (focus on good posture, standing tall with head up and a forward arm motion)

This routine is taken from Matt Tegenkamp, American record holder in the 2-mile (8:07.07). It is the warm up routine for his core strength workout. See the video link below to see Tegenkamp explaining each drill.

Matt Tegenkamp Core Strength, Part One - Warm Up: http://www.brightcove.tv/title.jsp?title=1364171553