29/09/2025
Return to Run 🏃🏻🏃🏻♀️(Mid to Late Stage)
Try these running drills as demonstrated by our receptionists & former national level athletes - Claire (400m Hurdler) & Cherry (former 800m) 🙌🏼✨
💥 A-Skip
Cues: Knees at 90 degrees, and land with the foot under the hips.
Why: Grooves front-side mechanics and cadence; reduces overstride and braking.
💥 B-Skip
Cues: Knees at 90 degrees, extend the legs and actively pull back. Land with the foot under COM.
Why: Trains hamstring to pull back, and positions foot under hips which limits braking forces.
💥Straight-Leg Shuffles
Cues: Keep the knees straight & ankles stiff. Land with the midfoot under the hips.
Why: Builds ankle stiffness and elastic recoil, and pre-activates the hamstring.
💥 Ankling
Cues: Small steps, heels “kiss” the ground then spring off.
Why: Conditions the Achilles-calf complex to spring off.
💥Switches
Cues: Rapid stance-to-swing leg exchanges. Focus on keeping the hips level and knees at 90 degrees.
Why: Locks in limb-exchange timing, hip coordination, and builds ankle stiffness.
💥Bounding
Cues: Think triple extension with each bound and focus on covering distance.
Why: Increases reactive strength and propulsive force which prepares for faster running loads.
Want to start rehab with us? Link in the bio 👆
