Target Muscle/s: Lower Legs & Feet
Sets & Reps: 20-30 seconds each drill version
Tempo: Dynamic & multidirectional
Frequency: Twice a week in strength session & as part of Dynamic Warm Up
Running places a great demand on the muscles of the lower legs and feet. If the muscles do not have the capacity to cope with this demand, they can become overloaded, which opens the door to injury & pain.
The series of walking drills seen in the video provide an excellent way to target the different muscles involved at different stages in the running cycle – pronation, supination, inversion, eversion… all areas will be covered if you include this series as part of your two weekly strength & conditioning sessions, and also within your dynamic warm up in order to prepare your body for the dynamic mobility required when running.
THE SIX DRILLS:
• 1. Tip Toe
• 2. Heels
• 3. Feet Out
• 4. Feet In
• 5. Outer Edge Of Feet
• 6. Inner Edge Of Feet
Perform each of the drills for 20-30 seconds, moving around in different directions to stimulate different demands (not seen in images). Six drills… so we’re talking an easy 3 minute routine that can potentially save you from lower leg and foot pain!Walking Drills: Foot Strength For Runners - Video at sportinjurymatt.co.uk... Click To Tweet
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