1. STEP OVER BOUNCE
Look straight forward and lift your knees towards your waistline while stepping over an obstacle laterally. Put a little skip between each obstacle, which helps you build strength and coordination. Remember to swing your arm alternatively and keep your back straight.
You can do it for 30 seconds in each set and complete 3 sets. We suggest you take a rest for 20 seconds between each set. You can use a rubbish bin or anything at home suitable for your height as the obstacle.
This hurdle mobility training helps loosen up your hips and activate the gluteus medius muscles. You will experience an increased range of motion, mobility and flexibility, particularly in the hips.
2. HIGH KNEE RUN IN PLACE
Run in place and bring your knees into your chest. Make sure you are skipping while running and keeping your core engaged.
This drill exaggerates the running stride, getting your calves, glutes and hamstrings firing while promoting knee lift and encouraging rapid turnover.
3. MOUNTAIN CLIMBER
First, you elevate your upper body on a chair or block. Next, alternate bringing one knee to your chest and back out again, speeding up each time until you are "running" against the floor. This modified variation takes some of the weight off your arms, shoulders, and hands. However it still exercises nearly the entire body, including glutes, quads, abdominals, hamstrings, triceps and shoulder muscles.
Start with a slow pace and do 1 or 2 sets of 8 to 10 reps. Remember to keep your core engaged and your back straight as you bring each knee forward.
If you are up for a challenge, you can try a foot-switch instead of a run. As you bring your right knee in, touch your big toe to the floor. Jump-switch your feet, taking your right foot back and your left foot forward at the same time.
4. A SKIP
Drive your knee up into the march position. As your knee is rising, hop and land on your stance foot. Return to the start position and repeat with the other leg. Hops should be small and legs should be moving quickly.
It is a basic drill that helps develop lower-leg strength while encouraging knee lift and promoting an efficient footstrike.