Warm Ups with Resistance Bands
2x10 reps: Clam Shells, Reverse Clam Shells, Glute Bridge, Glute Bridge March, Fire Hydrants, Donkey Kicks.
These exercises are helpful for activating different muscle groups before running. I start every day with these and then go into my form drills after a light warm up.
Form Drills
A Skips, B Skips, High Knees, Butt Kicks, Leg Extensions, Lunges, Leg Swings, Hip/Glute Pulls.
I’ve been doing these form drills since the 8th grade. Depending on how my body is feeling I sometimes mix and match the drills I do after a warm up jog.
Plyometric Box
2x10 reps: Calf Hang & Stretch, Single leg drop, Romanian split squat, Romanian split jump, Step Ups, Box Jumps
The Plyo box is one of my favorite tools for both strength and recovery. After a season with some frustrating hamstring issues, I started doing plyometrics and the results were amazing. I use the ply box typically after runs, targeting whatever muscle groups seem weaker than others.