“The emphasis in all plyometric exercises is on ‘intensity technique’ – the more dynamic the move and the greater the power generated, the fewer foot contacts are required,” says strength and conditioning coach Jamie Sawyer. “As training phases progress, maintaining quality is cr...

Hill repeats: help develop explosive strengthThe mild autumn weather is great for running and it’s tempting to use this as an excuse to skip the weights room. But as you pile on the miles, your need for strength training grows. Years of study show that strengthening the muscles a...

Two 50 per cent runsSet up two markers six to eight metres apart, and perform all drills between the markers (except Pogo Jumps). Take five to 10 seconds' rest at the end of each length. After completing the routine, take a few minutes' rest

Plyometrics n. A type of exercise training designed to produce fast, powerful movements and improve the functions of the nervous system, generally for the purpose of improving athletic performance. Or, if you like, the more explosively you can move

are wasting less energy through vertical movement and reducing the braking forces generated when your foot lands. Varying the speed, terrain and distance will help improve your economy via these two means. The following drills will be of particular benefit.

longer runs, one to two minutes for example, you will gain in leg strength and muscular endurance, but it is more of a cardiovascular session.CoordinationSprint drills (see below) will certainly help your coordination, but so will circuit training

it’ll be an easy drill or a short cross-training session. Other days it will be a full-blown session. They’re all relatively simple but effective, as you’ll soon discover, and some days we'll give you a day to relax and stretch to make sure you

the run portion of these workouts, for every two minutes of hard effort, beginners should walk for one minute, gradually increasing the length of the hard efforts.You've got...20 minutesYou should: Perform an 'envelope run'This drill run builds

Romanov, Pose Method founder, advises keeping your initial beach runs short, wearing shoes and avoiding deep, soft sand. However, working up to barefoot beach running and drills can build strength, he says.Beach running has its downsides, though. Running

games, drills and relays that develop not just endurance but agility, balance, strength and teamwork." Playground anticsRunning was certainly fun in my primary school days, when it mostly involved playing kiss chase or British bulldog (both of which, I