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This is a great drill for glute mobility. Raise your right knee to your chest using your hands while doing your best to stay tall. Get up on your toe once you feel comfortable. This drill is also great for balance and stability. Lower the right leg, and repeat with the left leg. Walk in this fashion for 20-30 seconds. Read More

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This drill is great for beginners and professionals alike. Walking on your heels increases your ability to keep your foot dorsi-flexed throughout your running stride. Furthermore, it can prevent shin splints. Lastly, internally and externally rotating from the hips while walking increases your hip mobility. Read More

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This is a great drill that serves as a dynamic stretch for your hamstrings. Extend your right foot in front so that your right heel is in line with your left toe. Reach down and sweep the ground with a slight bend in the left leg while keeping the right leg as straight as possible. Then repeat on the left side. Walk in this fashion for 20-30 seconds. Read More

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Quick Step should be a sharp and purposeful movement. Every 3rd step requires you to cycle through with what I like to call a quick step. Read More

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Straight Leg Bounds help to increase stride length. It also serves as a means to activate the ankles, glutes, and hip flexors. The goal is to land on the balls of your feet and spring forward while keeping your legs straight. Remember to swing arms as you would while running normally. Read More

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The Skip with Arm Circles drill is a great warm up for the ankles, while taking the shoulders through a full range of motion. I recommend this drill to get rid of nervous energy before a race. Read More

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The Side Slides with Arm Swings drill is great for the shoulders, adductors, and obliques…start and remain on the balls of your feet and over exaggerate the movement with the arms. Lead with the right foot, and then alternate. Read More

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Carioca is one of the best ways to activate the hip; it also gives runners a chance to move laterally.

Start by walking sideways, right foot over left foot, and then right foot behind left foot. Gradually turn this into a skip, and be as light on your feet as you possibly can. Really drive that knee upwards once you get a good rhythm going.

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The Bounding drill is a great warm up for the ankles and ballistic in nature, this drill will get you ready for those real speed work outs. Take a few strides to get up to speed, then drive the knee forward using the momentum of the opposite arm. Be mindful with your reaction time when landing on the ground, get those feet off the ground as quick as possible.

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Backward Running is great for the glutes and hamstrings. Run backwards while over-exaggerating each stride; remember to stay tall, swing your arms like you normally would while running forwards, and land on the balls of your feet.