Running Program
SPEED IS A SKILL!!
We have developed a four week program to help improve your running technique and speed.
Get Switched On..
Footy Skills
Use these drills to practice your skills and prepare for your running session.
Around the world - 20 times around each leg
CHALLENGE YOU FRIENDS How many can you do in 15 seconds?
Footy Overhead Bounce - Complete 50
Running Drills
These are an essential part of your session preparation
Single Knee Switch
Ankle Hops to run
Double Knee Switch
Knee Switch - No Arms
Triple Knee Switch
Knee Switch - With Arms
Week 1
DAY 1
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Complete all running drills
- 10 on each leg.
Ankle Hops to run x 3
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
5 x 20m maximum effort sprints
60 secs rest between each. Running at your fastest as you pass the 20m mark
3 x 30m maximum effort sprints 90 SECS mins rest between each. Running at your fastest as you pass the 30m mark.
DAY 2
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Same as Day 1
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
5 x 20m SPRINT TO STOP! (see video)
90 secs rest between each.
5 x SPRINT (15m) - SLOW (5m) - SPRINT (15m) - see video
Set up 4 cones. start cone, 15m, 20m and 35m.
90 secs rest between each.
Week 2
DAY 1
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Complete all running drills
-10 on each leg.
Ankle Hops to run x 3
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
3 x 20m maximum effort sprints
60 secs secs rest between each
Flying 20m sprints (complete 5)
SET UP FOUR CONES 20m APART
20m building speed. 20m at your maximum speed. 20m at 80% of your maximum speed.
2 mins rest between each
DAY 2
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Same as Day 1
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
SPRINT - SLOW - SPRINT (complete 5 times)
Set up 4 cones. start cone, 10m, 15m and 25m.
10m maximum effort. 5m slow. 10m maximum effort.
90 secs rest between each
FORWARD - BACK - FORWARD (complete 3 times)
Set up 4 cones. start cone, 5m, 10m and 20m.
10m maximum effort (run forward). Run Backwards 5m. 15m maximum effort. (run forward)
90 secs rest between each
Week 3
DAY 1
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Complete all running drills
- 10 on each leg.
Ankle Hops to run x 3
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
3 x 20m maximum effort sprints
60 secs rest between each
3x 30m maximum effort sprints 90 secs rest between each
1 x 40m sprint at race pace
DAY 2
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Same as day 1
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
Sprint to stop (complete set 3 times)
10m maximum effort to stop. 30 secs min rest.
20m maximum effort to stop. 60 secs rest.
30m maximum effort to stop. 90 secs mins est
2 x 30m maximum effort sprints (no stop). 2 mins rest between each
Week 4
DAY 1
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Complete all running drills
- 10 on each leg.
Ankle Hops to run x 3
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
3 x 20m maximum effort sprints
Flying 30m sprints (complete 4)
SET UP FOUR CONES 30m APART
30m building speed. 30m at your maximum speed. 30m at 80% of your maximum speed.
3 mins rest between each
DAY 2
Prepare for your session and switch on with the footy drills…
RUNNING DRILLS
Same as Day 1
MAIN SET
3 x 40m run throughs (70%, 80%, 90%)
3 x 30m maximum effort sprints
1 x 50m max effort 4 mins rest
2 x 40m max effort sprint 3 mins rest between each
3 x 30m max effort sprint 2 mins rest between each