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 Don't Let the Ankle Spain Win

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 Part 1

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 293/365: Haiku Winner, Travel Ideas, And Your Feet

Episode 305/365: Solving Problems With The Tunnel: The Foot 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 Edition

Episode 361/365: Pathomechanics and IT Band Hell Part 1

Episode 361: Pathomechanics and IT Band Hell Part 2

Episode 361: Pathomechanics and IT Band Hell Part 3

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


Cycling MWods

Episode 135/365: Badass American Cyclist Mobility- Levi Style

Episode 301/365: Psoas Flossing and Biker Hips


Swim  MWods

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

Jami Tikkanen

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.