Bodyweight Exercises

Isometric Wipers

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

Jackknife Sit-Up

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.

Janda Sit-Up

Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

Jump to Rotation

A combined plyometric jump with mid-air rotation, landing in a rotated position. Trains simultaneous vertical force production and rotational power — distinct from any pure-jump (no rotation) or pure-rotation drill (no vertical force).

Intermediate

Knee Across The Body

Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)

Knee Circles

Stand with your legs together and hands by your waist.

Kneeling Arm Drill

This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.

Shoulders

Kneeling Forearm Stretch

Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.

Forearms

Kneeling Hip Flexor

Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

Quadriceps

Knee Tuck Jump

Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.

Lateral Band Walk

A frontal-plane resistance drill: side-step with a mini-band around the ankles or just above the knees, working the gluteus medius through a continuous abduction load. Different plane than Monster Walks (which are sagittal/diagonal) — directly targets the lateral hip stabilisers used on every off-camber trail step.

Lateral Bound

Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.

Lateral Lunge

A lateral-plane lunge that trains single-leg strength in the frontal plane — balancing the typical sagittal-plane lunge work and developing the hip mobility/strength critical for athletic side-to-side movement.

Leg Lift

While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.

Glutes

Hamstrings

Leg Pull-In

Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.

Leg-Up Hamstring Stretch

Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.

Hamstrings

Linear 3-Part Start Technique

This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.

Linear Acceleration Wall Drill

Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.

Looking At Ceiling

Kneel on the floor, holding your heels with both hands.

Quadriceps

Lower Back Curl

Lie on your stomach with your arms out to your sides. This will be your starting position.

Lying Crossover

Lie on your back with your legs extended.

Abductors

Lying Glute

Lie on your back with your partner kneeling beside you.

Glutes

Abductors

Lying Prone Quadriceps

Lay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.

Quadriceps

Middle Back Stretch

Stand so your feet are shoulder width apart and your hands are on your hips.

Mountain Climbers

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Moving Claw Series

This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.

Natural Glute Ham Raise

Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.

Nordic Hamstring Curl

A kneeling bodyweight eccentric drill where the hamstrings work to slow a forward fall toward the floor. The strongest evidence-based hamstring-injury prevention drill in the literature for sprint-and-cut sports — and a strong eccentric-tolerance drill for trail runners on technical descents.

Oblique Crunches

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.