Below is a list of my favorite pre-run, pre-race drills. Choosing 8-10 drills per session and varying the drills between sessions is the best practice. If you are tight and stiff, do more.

Dynamic Stretches (take bouncy steps between each rep)

1. Knee hugs (pull knee to chest, plant leg straight)

2. Walking lunges

3. Fours (leg bent, ankle on opposite knee, quarter squat to feel glute stretch)

4. Scoops

5. Heel grabs (same side hand grabs shoe behind body to stretch the squad. Opposite arm reaches high)

6. Toe walks

7. Low toes (forward walk on balls of feet with knee angle locked at 90 degrees)

8. Straight leg kicks

9. Foot roll ups (exaggerated heel to toe walk ending in calf raise)

Basic drills

1. Low skips

2. Side skips

3. Backwards skips

4. A-skips

5. Gallops

6. Skip drives (one leg skips straight, the other has aggressive knee drive)

7. Heel lifts

8. Ankle dribbles

9. Straight leg bounds

Advanced drills

1. Z-runs

2. Fast legs

3. Carioca

4. Straight leg skips

5. Backward reach runs

6. A-hop hop switch

7. A-switch pause

-Sam Sharp