In preparation for some of the activities, drills, and changes that will be worked on with run mechanics/technique we recommend that you start doing the following so that your body is prepared for this challenge.
Up your box jumps, double unders, and jump roping. Start jumping rope 2-3 times per week barefoot for 5 min (increase time as cert nears) during some of your warm ups.
Open up your calves and feet, especially target the achilles tendon and plantar fascia. Use of a lacrosse ball is a key to open your calves and feet.
Below are links to the Mobility Wod posted by Kelly Starrett which target these specific areas:
Episode 23 Runner’s Legs
Episode 25 Heel Cords of a Cheetah
Episode 49 Running in Over Extension With Fixes and the Machine
Episode 54: Pinchy Ankles and Weak Feet
Episode 61: IT Band Hell and Help
Episode 77/365 Plantar Fasciitis
Episode 84/365 Calf Blaster Does Sound Cooler Than Dorsi Flexion Blaster
Episode 85/365 Unglue Your Sticks Man
Episode 124/365 Gotta Take Care of Business Injury and Training Essentials
Episode 142/365 Tight IT Band and Hip Flexor Fix: Runners?
Episode 151/365: The Runner Split Jerk Dream Mob
Episode 154: Unglue Yourself Already
Episode 157/365 Movement Prep
Episode 163/365 Knee/Ankle/Achilles Issues? Active Tack and Stretch
Episode 167/365 Unglue that Heel Cord
Episode 181/365 10 Minute Squat Test #6
Episode 194/365 Why Do You Hate Your Calfs?
Episode 202/365: High Hip Extension/Worse Than Water Boarding
Episode 210/365: 10 Minute Squat Test #7
Episode 213 Recovering Your Jumping Calves + Dehydration
Episode 214 Help My Low Back Is Smoked From Jumping!
Episode 215/365 Neurodynamics Part 2: The Leg
Episode 218/365: Mum, Dad, Don’t Stretch That, It’s Evil
Episode 219/365 Athletes Don’t Wear Flip Flops
Episode 220/365 Lower Leg Business
Episode 224/365 Pulling The Sword From A Poor Position, and Your Transition
Episode 233/365: The Ball and Your Back + Space Mountain MWod
Episode 237/365: Heel Cord Love
Episode 239/365: Hip Extension, Like Pure Melted Gold
Episode 241/365: Sumo and medial Chain Business
Episode 249/365 Improving Hip Extension (And Internal Rotation) For Running
Episode 265/365: 100 Episodes Left Now Go Open Your Hips
Episode 270/365 Mob Rx For Shin Splints
Episode 272/365 TJ Murphy Edition and Hamstring Stiffness
Episode 277/365: Let’s Get Real About Summer Time Hydration
Episode 279/365: Mob Those Lower Leg Bits
Episode 281/365: Runner’s Legs and Hip Extension
Episode 305/365: Solving Problems With The Tunnel: The Foot Strike
Episode 293/365: Haiku Winner, Travel Ideas, And Your Feet
Episode 305/365: Solving Problems With The Tunnel: The Heel Strike
Episode 318/365 Knee Pain On Stairs Or Hills
Episode 319/365: Protect The Heel Cords
Episode 337/365 Long Ruck or Ultra Marathon Feet?
Episode 341/365: Runner’s Shoulders
Episode 343/365: Stop Walking Like the Duck You Aren’t
What Does That Heel Spur Likely Mean?
Episode350/365: Tack And Floss: Heel Cord Edison
Episode 361/365: Pathomechanics and IT Band Hell
Adaptation Error: No Cool Down
Warm Up: Brian MacKenzie Running Warm Up
Introducing the Bone Saw: Calf Smash Redux
Free Your Calcaneus
Jill Miller Ankle Mob
High Hamstring pain and Trigger Points
TJ Murphy of Competitor Magazine complied a great list of MWODs for runners
10 Best MWODS for Runners
Episode 135/365: Badass American Cyclist Mobility- Levi Style
Episode 301/365: Psoas Flossing and Biker Hips
Episode 93/365 Coast Guard Rescue Swimmer Internal Rotation
Episode 140/365 Water Polo Shoulder
Episode 216/365 Games Workout #3 Prep Upper Body
The Missing Shoulder Corner, Volleyball and Katie Hogan Part:1
The Missing Shoulder Corner, Volleyall and more Katie Hogan
Foot Ankle Mobility
Mobilizing the Knee Joint
Spending time doing this will help you to be the most prepared you can be entering our seminar.
Many other shoulder MWods as are posted on the MWOD.
Spending time doing this will help you to be the most prepared you can be for our seminar.