Shuttle Run with Forward/Backward Running

Elapsed Time: 12 – 13 min

Purpose: Increase dynamic stability of the ankle/knee/hip complex

Instruction: Starting at the first cone, sprint forward to the second cone, run backward to the third cone, sprint forward to the fourth cone (etc…).

  • Perform this pattern for one minute.

Diagonal Runs

(3 passes) Elapsed Time: 13 – 14 min

Purpose: To encourage proper technique/stabilization of the outside planted foot to deter the position from occurring.

Instruction: Face forward and run to the first cone on the left. Pivot off the left foot and run to the second cone. Now pivot off the right leg and continue onto the third cone. Make sure that the outside leg does not cave in. Keep a slight bend to the knee and make sure the knee stays over the ankle joint.

Bounding Run

(3 passes) Elapsed Time: 13 – 14 min

(sideline to sideline) Elapsed Time: 14 – 15 min

Purpose: To increase hip flexion strength/increase power/speed.

Instruction: Starting on the near sideline, run to the far side with knees up toward chest. Bring your knees up high. Land on the ball of your foot with a slight bend at the knee and a straight hip. Increase the distance as this exercise gets easier.